By Allison Young, Prevention
Lighten
up! That's what summer is all about, after all. But shedding those
clothing layers can be easier than shedding the comfort foods,
especially with all the BBQs, picnics, and parties on the horizon. So we
rounded up the best in-season summer foods that fill you up without weighing you down. In other words, you can eat and still lose weight. Here's how.
(Never diet again and still lose weight with this cutting-edge plan that naturally retrains your fat cells! Here's how.)
1.
Tomatoes
[post_ads]Ah, tomatoes—those
juicy red orbs of summer aren't just basil's best friend, they're
antioxidant-packed powerhouses that can keep you trim, too. Tomatoes are
the richest source of lycopene, a potent antioxidant that can reduce inflammation in the body
and in turn help control leptin levels, an appetite-regulating hormone
that can dial down cravings. Plus they're low-cal (a medium tomato has
just 22 calories) and loaded with vitamin C, an antioxidant linked to
boosted fat burning, especially during exercise. Opt for organic; one
study found organic tomatoes have 55% more vitamin C.
2.
Berries
You know it's summer when farmers' markets are bursting with berries, but these tangy treats aren't just a feast for your taste buds.
In one study, Harvard researchers found that eating berries can keep
you from gaining weight, thanks their lower glycemic load, which means
fewer blood sugar spikes to curb hunger. Berries are also fiber
all-stars—raspberries have a whopping 8 g of fiber per cup, which can
help you lose weight by making you feel full longer. They could also be
the answer to a flatter tummy: An animal study found that eating
blueberries can reduce belly fat.
3.
Ceviche
The cool fish dish tastes gourmet (it's raw fish cured in citrus—no cook!),
but it's a cinch to make and can even cinch your waist. That's because
the Latin American favorite delivers plenty of satiating protein, a
macronutrient known to aid weight loss, as well as omega-3 fatty acids
that may help you shed pounds. In one study, mice fed fish oil lost
more weight and burned more calories. Toss in chopped jalapeños for
extra fat-burning power; studies show that spicy foods can crank up your metabolism and suppress appetite.
4.
Shrimp
Three ounces of shrimp
contain 101 calories and only 1 g of fat, yet pack in 19 g of protein,
which fills you up so you eat less later. They're also a good source of
selenium and energy-boosting B vitamins. Just be sure to skip the
butter-soaked and deep-fried kinds in favor of sautéed, roasted, boiled,
and grilled. For the cleanest, healthiest shrimp that
are also kindest to the environment, opt for farmed US shrimp (hard to
find, but the safest) or wild-caught shrimp from Alaska and the Gulf
Coast.
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Try this ultra-filling Thai Shrimp.
5.
Spinach
There's a reason spinach makes
it on so many superfood lists: The leafy green is loaded with vitamin
A, vitamin C, iron, and folate—and at just 7 calories per cup, it's
practically calorie free. And it has one more secret weapon up its
sleeve: It can cut cravings. A study published in the journal Appetite found that downing a daily drink
with spinach extract containing leaf membranes called thylakoids
boosted weight loss by 45% and reduced food cravings by 95%. So whip up a
green smoothie or add it as a sandwich or burger topper.
6.
Watermelon
[post_ads]Slurping back watermelon
on a hot day is a summer rite of passage. The sweet taste can trick
your taste buds into thinking you're downing dessert, yet eating a wedge
of watermelon instead of, say, a slice of cake, will save you hundreds
of calories. Mega bonus: Since watermelon is 92% water, it can fend off
dehydration-related hunger.
7.
Zucchini
Move over pasta salad: Zucchini can pinch-hit
for the high-carb stuff for way less calories. Replacing 1 cup of
traditional pasta for zucchini noodles
(aka zoodles) saves you 200 calories, plus the summer squash is packed
with bloat-preventing potassium. A box grater, veggie peeler, or
spiralizer will turn zukes into noodles in a flash, and then you can
pair them with a tomato, pesto, or lemon sauce—no cooking necessary!
Try this satisfying Zucchini-Linguine Bolognese.
8.
Green iced tea (with mint)
Green iced tea,
hold the sugar, could be your new best friend. Studies show that a
compound in green tea, epigallocatechin-3-gallate (EGCG), is associated
with boosted fat burning, appetite control, and weight loss.
Adding fresh mint to your home brew is a calorie-free way to add
flavor, plus research says it can act as a natural appetite suppressant;
one study found that a daily whiff of the minty stuff meant consuming
1,800 fewer calories in a week.
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Try this invigorating Bottomless Ginger Mint Iced Tea.
9.
Greek yogurt
Hunger pangs, be gone! By replacing mayo with Greek yogurt
in potato and pasta salad, not only do you save calories—370 calories
per ½ cup!—you get a mega dose of satiating protein. Just 1 cup of Greek yogurt
has 23 g of protein, which studies say can stave off hunger and make
you feel fuller. It can also power up parfaits, smoothies, dips, and
even desserts.
