Murphy's Tumblr Blog & Addictions

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1. Oatmeal. Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run. 
   Watch out: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.
2. Almonds. They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories. 
   Watch out: Skip salted nuts; too much sodium raises blood pressure.
3. Protein Powder.Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores.
   Watch out: Make that smoothie with fruit, yogurt, and low-fat milk — adding protein powder to a chocolate shake doesn’t make it health food (we wish).
4. Olive Oil. Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings. 
   Watch out: Steer clear of hydrogenated vegetable oils; they’re loaded with unhealthy trans fat.
5. Berries. Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams. 
   Watch out: Jelly is the junk food of the fruit world. It has almost no fiber and contains added sugar.
6. Eggs. Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels. 
   Watch out: Talk to your doc first if your cholesterol is high.
7. Beans. Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You’ll cut a lot of saturated fat and replace it with fiber. 
   Watch out: Refried beans are high in saturated fat. Choose plain black, pinto, or other varieties instead.
8. Lean meat and fish. Your body burns more calories digesting protein than carbs or fat. Want the leanest meat out there? Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs. 
   Watch out: Cured meats and sausage have a lot of saturated fat
9. Whole grains. The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry. 
   Watch out: Sometimes bread labeled “wheat” has been stripped of all of its fiber and nutrients. Look for “whole grain” or “100 percent whole wheat.”
10. Peanut butter.?! PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size: Peanut butter does have a lot of fat, so limit yourself to no more than two tablespoons a day. 
    Watch out: Pick all-natural PB, which doesn’t contain added sugar.
11. Green Veggies. If their vitamins and minerals don’t persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you’ll be satisfied with smaller portions later. 
    Watch out: Iceberg lettuce has almost no fiber. Fill your bowl with romaine, arugula, or spinach instead.
12. Dairy. There’s a reason the woman in the yogurt commercial fits into her bikini: Calcium helps break down fat and may even prevent it from forming! 
    Watch out: Always pick low-fat or fat-free dairy over the full-fat versions.