5 Ingredients of a Skinny Meal

1)     “Beans, Beans, They’re good for your heart”

 They’re also good for keeping you feeling full and—according to recent research—blasting belly fat. The ‘secret’ is soluble fiber. For every 10-gram increase in soluble fiber per day, visceral fat (the more dangerous kind deep in your belly, surrounding your organs) dropped by 3.7 percent over five years, say researchers at Wake Forest Medical Center. 

Other sources of soluble fiber include oats, barley, apples, okra, citrus.

2)      Chili Peppers!’

Research suggests that capsaicin, the compound that gives fresh chiles, and spices including cayenne and chipotle, their kick can boost metabolic burn. In other words, you can torch more calories with spicy recipes (including chili)—so try a few new ones.

3)      Greens!

Starting with a salad may prevent you from overdoing high-calorie fare later. In fact, research out of Penn State shows that eating a first-course salad can reduce overall calorie intake at a meal by up to 12 percent. For more on greens read HERE

4)      Vinegar!

You can add vinegar to your salads of mixed greens with some snap peas, cherry tomatoes and sliced black olives topped with a little olive oil. In one 2005 study, published in the Journal of the American Dietetic Association, including 1 tablespoon of apple cider vinegar with a meal resulted in subjects eating 200 to 275 fewer calories through the day! “The acid in vinegar may inhibit the digestion of the starch, so the starch is rendered into something like fiber, which can’t be digested well,” says Carol Johnston, Ph.D., R.D., professor and chair of the department of nutrition at Arizona State University.

5)      Whole Grains

Whole grains are also rich in fiber (soluble and insoluble!) so adding things like wheat berries or barley to your chili gives it even more staying power. You could also expand your whole-grain repertoire to include other whole-grain recipes for slimming soups, herb-studded pilafs, and more. For more on whole grains read HERE


So, there you have it. Five easy ingredients to decrease calories and lose weight…enjoy!