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Despite the buzz on TikTok and Instagram, you don’t have to be on a restrictive diet to lose weight. In fact, studies show that extreme calorie cutting and yo-yo dieting can lead to weight gain and increased body fat over time.1,2 The secret to sustainable weight loss? Focusing on foods that are high in protein, fiber and healthy fats. These nutrients can help keep you full and satisfied. This makes it easier to slowly trim calories for sustainable, lasting weight loss, without feeling hungry.
Sounds good. But how, exactly, should you work more of these weight loss–promoting nutrients into your day? Dietitians recommend making the following simple food swaps at breakfast, lunch, dinner and snacks. These simple, tasty trades can help you lose weight without hunger pangs and stress of dieting.
Strained (Greek-Style) Yogurt Instead of Sweetened Cereal
“Breakfast cereal is typically not a good source of protein and often leaves you hungry within hours,” says Ana Reisdorf, M.S., RD. Enter plain strained (Greek-style) yogurt. One study found that eating plain strained (Greek-style) yogurt helped women with overweight or obesity feel full.3
How does it work? This protein-rich food is believed to promote the release of satiety hormones that tell you you’ve had enough to eat. When topped with fruit and nuts, it adds carbs and healthy fats to further help keep appetite in check, says Reisdorf. And if you’re in the mood for cereal, you can always sprinkle some unsweetened whole-grain cereal on top for extra crunch.
Plain strained (Greek-style) yogurt is ideal since it doesn’t have any added sugar. However, if it’s too tart, go for low-fat yogurt over nonfat yogurt. It will be creamier, less sour-tasting and may hold you over longer since fat is digested slowly. Or, drizzle a little honey or maple syrup on top for a touch of natural sweetness.
