At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.
While 1,200 may be the right number for some people, it can be super restrictive for others, says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. That’s why we’re using 1,200 as our base, and encourage you to build upon these meal and snack ideas by doubling (or tripling, quadrupling …you get the point!) up on veggies at any opportunity — and adding more fruit at snack time, too. You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely — one meal (and snack) at a time!
"It's no big surprise, but my go-to weight loss tip is to eat more vegetables. They are the most low-calorie food you can consume, and they're filled with health-boosting, satiating nutrients. From smoothies and eggs to soups, main and side dishes, they can fit in anywhere and boost volume and nutrition. If you want to eat more while still losing weight, veggies are your answer. —Laura Burak, RD, CDN
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice. 

"Don't buy low-fat dairy products. They're usually loaded with sugar. Besides, an American Journal of Clinical Nutrition study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.
To lose 10 pounds fast, Jackson explains you'll then want to cut your calorie consumption by 10%. "For example, if you average 2,000 per week, reduce that amount to 1,800 calories and see if you lose weight. You'll also want to take notice of the percentage breakdown of protein, carbs and fat. Aim for a 'bodybuilder breakdown' which is 40% protein, 40% carbs and 20% fat. You'll begin to drop weight in no time!"
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