~ Fat-Fighting Foods ~

[MysteRy]

Crispbreads



Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.

[MysteRy]

Tabouli



A standout whole grain is bulgur wheat, the type found in tabouli. It's high in fiber and protein, but low in fat and calories. That helps you fill up with a minimum of calories. Bonci adds that the rich taste makes it satisfying. "It's flavorful, so you don't need to add a lot of oil," she says. To turn this dish into a meal, she suggests adding beans and stirring in extra tomato, cucumber, and parsley.

[MysteRy]

Soup



Soup -- we're talking broth-based, not creamy -- is a dieter's friend in several ways. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from guzzling it down too quickly. When eaten before a meal, soup can take up space that might have gone to higher calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.

[MysteRy]

Salad



Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. But be careful about dressing, which can add a lot of calories. Bonci recommends using salsa, hummus, or black bean dip as dressing.

[MysteRy]

Vinegar



If you dress your salad with oil and vinegar, you may get another fat-fighting benefit. More research is needed, but some studies suggest vinegar may help the body break down fat. Whether or not this effect pans out, Bonci says vinegar is a good choice. It's full of flavor that can make salad more satisfying -- and it has no calories.

[MysteRy]

Nuts



Nuts are an excellent way to curb hunger between meals. They're high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. The key is to "be careful with quantity," Bonci tells WebMD. "Choose something in a shell, so you have to work harder and slow down."

[MysteRy]

Air-Popped Popcorn



Three cups of plain, air-popped popcorn may seem like a whole lot, but the calorie content is low. All that air adds volume without adding fat or sugar. "When people are looking to snack, they don't stop at 10 potato chips," Bonci says. They want to have their fill, and a big bowl of popcorn delivers. "It's visually satisfying, plus it takes time to eat."

[MysteRy]

Skim Milk



Skim milk provides plenty of protein and calcium with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein, Bonci says. There's also evidence that skim milk and other nonfat dairy foods may promote weight loss, particularly around the mid-section. More research is needed to confirm this effect.

[MysteRy]

Lean Meat



As we've seen, protein can keep you full longer and burn more calories during digestion. But you want to choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion.

[MysteRy]

Fish



One of the best sources of protein is fish. Studies show it's more satisfying than chicken or beef, probably because of the type of protein it contains. Most fish is low in fat, and the exceptions usually have a healthy form of fat -- omega-3 fatty acids. Omega-3's, which are found in salmon, herring, and other fatty fish, appear to help protect against heart disease and other chronic conditions.

[MysteRy]

Beans



Beans deliver a nutritional triple punch, Bonci says. They're a vegetable, a protein, and a great source of fiber. This means they'll help you stay full for the price of very few calories. They're also easy to prepare when the munchies strike. Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein.