"An apple a day may keep extra pounds away," says Katherine Brooking, RD, co-founder of Appetite for Health. A medium apple has around 95 calories and 5 grams of filling fiber. Apple peels are also a rich source of ursolic acid, a natural plant compound that has been shown in preliminary studies to increase fat-burning. In addition, one study reported that women who added three small apples (equal to 200 calories) to their diet per day lost a little more than 2.5 pounds in 12 weeks-more than dieters who did not include the fruit in their diet.
"一天一个苹果，肥胖远离我，"健康食欲（Appetite for Health）公司的联合创始人凯瑟琳·布鲁克林注册营养师说道。中等大小的苹果含95卡左右，且含有5克令人饱腹的纤维。苹果皮富含熊果酸，这种天然的植物化合物已在初期研究中被证明能加快脂肪燃烧。此外，一项研究报道，每天摄入三小份苹果的女性在12周内减掉了2.5磅以上--比饮食中没有苹果的节食者减重更多。
As a plant-based, protein-packed choice, beans are one of the best foods to enjoy when you're trying to trim down. "Beans are metabolized slowly, so they may aid in weight loss by keeping you feeling fuller longer," notes Bonnie Taub-Dix, RDN. A half-cup of beans provides about 110 calories and 7 grams of protein, around the same amount of protein as you'd get in an ounce of chicken or fish. Beans are also considered a nutrient-rich superfood providing antioxidants, iron, potassium, and zinc.
Want something sweet to enjoy that can help you trim down and tone up too? Eat more berries, suggests Susan Burke March, RDN. Berries are low in calories, high in fiber, and will satisfy your cravings for something sweet without any added sugar. One study revealed that eating a snack of 65 calories of mixed berries resulted in participants eating 133 fewer calories at dinner, compared to those who ate a 65-calorie sugary treat instead. Another study that looked at the eating patterns of more than 130,000 adults for more than 20 years found that berries were one of the best fruits for maintaining a healthy weight.
A medium orange has just 60 calories and 3 grams of fiber, while a grapefruit has around 100 calories and 4 grams of fiber. Due to their high water and fiber counts, citrus fruits have lower glycemic index scores and can help temper blood sugar levels to keep you satisfied for longer.