foods that help you lose weight without ignoring desires

Greek yogurt is twice as protein-rich. Some products have over 20 grams of protein per serving. “Protein keeps you satisfied longer and takes about 18% more energy to digest than fat,” says registered nutritionist Angela Ginn.

Marisa Moore, registered dietitian, tells TODAY.com that eggs are cheap, protein-rich, and can be eaten for breakfast, lunch, or dinner. A 100-calorie hard-boiled egg makes a good breakfast or snack.

Whole grains last longer than refined white flour, which loses minerals and fiber.

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For protein, fiber, and healthy fat, spread peanut butter, almond butter, or cashew butter on toast, an English muffin, or whole grain crackers.

The soluble fiber in oatmeal keeps you full, lowers cholesterol, and controls blood sugar. Use unsweetened types and add raisins, dried cranberries, almonds, and cinnamon or nutmeg.

A glass of reduced-fat milk offers 9 grams of protein and 350 milligrams of the 1,000–1,500 milligrams of calcium women require. Many get only half that daily.

Cheese pairs well with whole grain crackers or apples since each 1 ounce serving has 6 or more grams of protein. Calcium is present.

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