Raspberries<\/p>\n<\/td>\n

1 cup<\/p>\n<\/td>\n

8.0<\/p>\n<\/td>\n<\/tr>\n

Apple, with skin<\/p>\n<\/td>\n

1 medium<\/p>\n<\/td>\n

4.4<\/p>\n<\/td>\n<\/tr>\n

Banana<\/p>\n<\/td>\n

1 medium<\/p>\n<\/td>\n

3.1<\/p>\n<\/td>\n<\/tr>\n

Spaghetti, whole-wheat<\/p>\n<\/td>\n

cooked 1 cup<\/p>\n<\/td>\n

6.3<\/p>\n<\/td>\n<\/tr>\n

Barley, pearled<\/p>\n<\/td>\n

cooked 1 cup<\/p>\n<\/td>\n

6.0<\/p>\n<\/td>\n<\/tr>\n

Bran flakes<\/p>\n<\/td>\n

3\/4 cup<\/p>\n<\/td>\n

5.1<\/p>\n<\/td>\n<\/tr>\n

Oatmeal, quick, regular or instant<\/p>\n<\/td>\n

cooked 1 cup<\/p>\n<\/td>\n

4.0<\/p>\n<\/td>\n<\/tr>\n

Popcorn, air-popped<\/p>\n<\/td>\n

3 cups<\/p>\n<\/td>\n

3.6<\/p>\n<\/td>\n<\/tr>\n

Brown rice<\/p>\n<\/td>\n

cooked 1 cup<\/p>\n<\/td>\n

3.5<\/p>\n<\/td>\n<\/tr>\n

Lentils<\/p>\n<\/td>\n

cooked 1 cup<\/p>\n<\/td>\n

15.6<\/p>\n<\/td>\n<\/tr>\n

Black beans<\/p>\n<\/td>\n

cooked 1 cup<\/p>\n<\/td>\n

15.0<\/p>\n<\/td>\n<\/tr>\n

Almonds<\/p>\n<\/td>\n

1 ounce (22 nuts)<\/p>\n<\/td>\n

3.3<\/p>\n<\/td>\n<\/tr>\n

Artichoke<\/p>\n<\/td>\n

cooked 1 medium<\/p>\n<\/td>\n

10.3<\/p>\n<\/td>\n<\/tr>\n

Broccoli<\/p>\n<\/td>\n

boiled 1 cup<\/p>\n<\/td>\n

5.1<\/p>\n<\/td>\n<\/tr>\n

Sweet corn<\/p>\n<\/td>\n

cooked 1 cup<\/p>\n<\/td>\n

4.6<\/p>\n<\/td>\n<\/tr>\n

Brussels sprouts<\/p>\n<\/td>\n

cooked 1 cup<\/p>\n<\/td>\n

4.1<\/p>\n<\/td>\n<\/tr>\n

Potato, with skin<\/p>\n<\/td>\n

baked 1 medium<\/p>\n<\/td>\n

4.0<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Next Page: Eat the right fats<\/a> [ pagebreak ]<\/p>\n

3. Eat the right fats<\/strong>
Adding healthy monounsaturated fats and omega-3 polyunsaturated fats to your diet will help you dump pounds because their fat content helps you feel satisfied—the key to weight loss. Plus, they improve heart health<\/a>. Try to get four servings (total) of these good fats per day.<\/p>\n

One serving of monounsaturated fats equals:<\/p>\n

\n
• 1 tbsp olive, canola, peanut, sunflower, or sesame oil<\/li>\n
• ¼ avocado<\/li>\n
• 1 tbsp peanut butter<\/li>\n
• ½ oz nuts or seeds<\/li>\n<\/ul>\n

  One serving of omega-3 fats equals:<\/p>\n

  \n
  • 3 oz fatty fish (such as salmon, tuna, or mackerel—fish oil<\/a> supplements also count)<\/li>\n
  • 2 tbsp flaxseeds<\/li>\n
  • ½ oz walnuts<\/li>\n
  • 1 tbsp canola oil<\/li>\n<\/ul>\n

    Next Page: 5 more helpful tips<\/a> [ pagebreak ]<\/p>\n

    4. Eat every three to four hours<\/strong>
    If you skip meals or snacks, you'll only end up hungrier and more likely to overeat. Also, by continuously fueling your furnace throughout the day, you'll keep your metabolism revved.<\/p>\n

    5. Divide up your plate<\/strong>
    Fill one-fourth with lean protein, one-fourth with a carbohydrate, and half with a vegetable. You can make it easier by buying a few divided children's plates.<\/p>\n

    6. Pack in protein at every meal<\/strong>
    A little lean protein helps you feel full longer by stabilizing blood sugar. Choose fish, skinless poultry, light cheeses, lean cuts of meat, or beans.<\/p>\n

    7. Eat more water<\/strong>
    Water-rich fruits and vegetables (nonstarchy ones, like citrus fruits, watermelon, asparagus, kale, etc.) help you feel full on fewer calories and are loaded with nutrients and fiber. They also act as natural diuretics to get rid of bloat.<\/p>\n

    8. Go for whole grains<\/strong>
    On ingredient lists, look for either the word "whole," or oatmeal, wild rice, brown rice, buckwheat, bulgur (cracked wheat), millet, popcorn, quinoa, sorghum, or triticale.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Feel-great eating isn't about starving yourself; it's about having plenty of delicious, healthy foods that help you burn fat and leave you feeling satisfied. But dealing with the details—like counting grams of fiber, measuring portion sizes, and weighing the differences between good and bad fats—can be confusing, even when you have a daily meal plan […]<\/p>\n","protected":false},"author":2,"featured_media":443,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[22],"_links":{"self":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/443"}],"collection":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/comments?post=443"}],"version-history":[{"count":0,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/443\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/443"}],"wp:attachment":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/media?parent=443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/categories?post=443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/tags?post=443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}