10 Weight-Loss Foods Buried in Your Pantry

This article was written by Marina Liao and repurposed with permission from POPSUGAR Fitness.

When it comes to weight-loss foods, it can be difficult to tell which ones actually work and are worth buying. Not to mention, which foods contain just the right amount of fiber, carbohydrates, and antioxidants to keep you from feeling hungry. Instead of spending your money on the latest ingredients that promise instant weight-loss benefits, we found 10 readily available foods that are probably already in your kitchen to help you shed those unwanted pounds.

Oatmeal
If you're looking to lose weight but still want to indulge in carbohydrates, oatmeal is the way to go. Science has proven that this breakfast staple lowers cholesterol levels and trims waist size. And the best part is the endless possible oatmeal combinations, like fresh blueberries and cashews.

Almonds
Almonds are one of those versatile nuts you can put in to anything or eat alone. They are the best workout snack since they're high in protein and carbs but are also lightweight and nonperishable. For weight loss, almonds will reduce your desire to overeat but still keep your energy levels high.

Grapefruit
Grapefruit has all the main components of a weight-loss food. It'll kick start your metabolism but still keep you feeling full. The fruit is also loaded with fiber. Whether you choose to eat one for breakfast or serve it on the side with grilled chicken, this fruit will nix any unhealthy cravings.

Beans
Beans get a bad rap for making people feel bloated, but these nutritious little gems actually contain many weight-loss benefits. They are high in fiber, pack a protein punch, and, best of all, they are low in calories. Follow these steps to avoid feeling bloated after eating beans, and see why this food will help you shed pounds.

Spices
Certain spices like ginger, cinnamon, cayenne, and turmeric will help you burn more fat. If you're wary about the taste, we rounded up two delicious recipes for each spice that won't disappoint.

Read about five more weight loss-promoting pantry staples on POPSUGAR Fitness!

RELATED: 4 Calorie-Saving Food Swaps That Taste Like the Real Deal

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Eat These 5 Foods to Lose 5 Pounds

Want to lose five pounds the healthy way? All you need to do is pick up these five simple ingredients on your next trip to the grocery store and incorporate them into your daily meal plan. 

1. Whole Chicken
Its juicy, iron-rich dark and low-fat white meats mean lots of options for hunger-squashing meals rich in lean protein.

2. Endive
Addictively crunchy, the leaves of this pale veg—which have next-to-no calories—were made for dipping.

3. Red Grapes
They're sweet and they contain a compound that can block fat cells from forming.

4. Snow Peas
These stir-fry faves may help turbocharge fat-burning by up to 30 percent. Woot!

5. Farro
A whole-grain-heavy diet can help blast belly blub—and this one's chewy texture is low-fat.

Make sure you're also stocked with the following ingredients:
Soy, rice, or cow's milk
Chopped raw almonds, cashews, or hazelnuts
Lemon
Low-fat Greek yogurt
Italian seasoning
Red onion
8-inch whole-wheat tortilla
Gruyère cheese
Cinnamon

Now that you're ready to create delicious fat-blasting meals, check out the recipes below!

BREAKFAST

Farro Bowl
Place 1/2 cup cooked farro in a small, microwavable bowl. Add 1/2 cup milk and microwave for 20 seconds. Stir in 1/2 cup grape halves and sprinkle with 1 tsp chopped nuts and 1/2 tsp lemon zest.

RELATED: 31 Healthy Breakfast Recipes That Will Promote Weight Loss All Month Long

LUNCH

Chicken Salad Boats
Mix 1/2 cup shredded dark-meat chicken (skin removed) with 1/4 cup grape halves, 1 Tbsp chopped nuts, 1 Tbsp chopped red onion, and 1 Tbsp olive oil. Season with salt, pepper, and lemon juice to taste. Spread on four large endive leaves to serve.

SNACK

Veggie Dippers
Mix together 1/2 cup Greek yogurt and 1 tsp Italian seasoning. Serve with 1/3 head endive and 1/2 cup snow peas for dipping.

RELATED: 21 Snacks for Flat Abs

DINNER

Chicken Endive Flatbread
Add 1/2 tsp olive oil to a pan on medium-high heat. Add 1/4 cup sliced red onion and cook, stirring frequently, until caramelized, about 20 minutes. Top a tortilla with 1/4 cup shredded Gruyère cheese, 1/2 cup shredded endive, and the onion. Bake in a 425°F oven until the tortilla is lightly browned and cheese is melted, about 10 minutes. Halfway through, top with 1/2 cup fully cooked diced white-meat chicken.

DESSERT

Roasted Grapes with Yogurt
Arrange 15 grapes on a cookie tray and drizzle with 1 tsp olive oil, 1/4 teaspoon cinnamon, and 1/4 teaspoon sea salt. Bake at 450°F until skins become firm, approximately 15 minutes. Top with 1 Tbsp Greek yogurt to serve.

For more healthy recipes and easy weight-loss tips, pick up the April 2015 issue of Women's Health, on newsstands now.

RELATED: 21 Great Desserts for Weight Loss

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The Top Foods People Who've Lost More Than 10 Pounds Eat for Breakfast

 

Trying to drop a few pounds? Before you totally overhaul your eating habits, take a cue from people who've already successfully slimmed down: We tapped into the data from MyFitnessPal's more than 65 million users (the app lets people track their weight, activity, eating habits, and more). Here are the most common foods those who lost at least 10 lbs logged at breakfast time. Keep in mind that this doesn't mean they were the only thing people ate each morning—but incorporating these to your a.m. routine could help you shed a size.

1. Coffee
Sipping this with your a.m. meal could be especially helpful if you're a morning workout person: A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that consuming a caffeinated drink an hour before you start sweating can crank up your calorie burn by about 15 percent.

2. Bananas
Try them in one of these yummy banana smoothies.

3. Eggs
Research shows that loading up your breakfast with protein can help curb hunger later in the day—and may mean you eat fewer calories at lunch. So whether you prefer this protein-rich ingredient scrambled, fried, or poached, it's a smart idea to eat them first thing in the morning.

4. Blueberries
These little guys are loaded with antioxidants—and by packing your diet with nutrient-rich foods, you can lose weight without worrying about calorie counting.

5. Strawberries
Try this goat cheese-berry bruschetta for an out-of-the-ordinary breakfast that'll help you drop pounds.

6. Tea
Learn the best way to drink green tea to boost weight loss.

7. Milk
This is another great way to take in some protein first thing in the a.m.

8. Whole-Wheat Toast
Carb lovers, rejoice! High-fiber options like this can help you feel more satiated so you end up consuming fewer calories.

9. Spinach
This leafy green is a weight-loss double whammy: It's rich in fiber, and it's also one of the veggies with the most protein.

RELATED: How I Finally Stopped Yo-Yo Dieting and Lost Almost 90 Pounds

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22 Delicious High-Fiber Foods (No. 2 and 19 Are My Favorites)

Fiber is incredibly important.

It escapes digestion in the stomach and ends up reaching the gut.

There, it feeds the friendly gut bacteria, leading to all sorts of health benefits (1, 2).

Fiber also promotes weight loss, lowers blood sugar levels and fights constipation (3, 4, 5).

Not surprisingly, studies show that people who eat the most fiber tend to be the healthiest.

For example, they have a lower risk of heart disease, obesity and type 2 diabetes, and also tend to live longer (6, 7, 8, 9).

The recommended daily intake is 25 grams for women, and 38 grams for men (10).

However, most people are only eating around half of that, or 15-17 grams of fiber per day (11).

Fortunately, increasing your fiber intake is relatively simple, and some foods that are high in fiber are also incredibly delicious and easy to incorporate into the diet.

Here are 22 high-fiber foods that are both healthy and super satisfying.

The pear is a popular type of fruit that is both tasty and nutritious. It is one of the best fruit sources of fiber.

Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (1).

 

Strawberries are incredibly delicious. They taste better than any junk food in my opinion.

Interestingly, they are also among the most nutrient dense fruits you can eat. They are loaded with vitamin C, manganese and all sorts of powerful antioxidants.

Fiber content: 3 grams in a cup, or 2 grams per 100 grams (2). This is very high given the low calorie content of strawberries.

The avocado is different from most fruits. Instead of being high in carbohydrates, it is loaded with healthy fats.

Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various different B-vitamins. They also have numerous health benefits.

Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (3).

Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.

Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (4).

Raspberries are highly nutritious berries with a very strong flavor. They are loaded with vitamin C and manganese.

Fiber content: A cup contains 8 grams of fiber, with 6.5 grams per 100 grams (5).

Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.

Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (6).

A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.

Blueberries (3.6 grams per cup) and blackberries (7.6 grams per cup).

The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

 

It is high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in the body.

Fiber content: 3.4 grams in a cup, or 2.8 grams per 100 grams (7). This is very high given the low calorie content of of carrots.

The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.

Beets are also loaded with inorganic nitrates, nutrients shown to have various benefits related to blood pressure regulation and exercise performance.

Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (8).

Broccoli is a type of cruciferous vegetable, and is one of the most nutrient dense foods on the planet.

It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, and contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein compared to most vegetables.

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (9).

The artichoke is a type of vegetable that isn’t talked about very often. However, it is high in many nutrients, and is one of the world’s best sources of fiber.

Fiber content: 6.9 grams in an artichoke, or 5.4 grams per 100 grams (10).

The Brussels sprout is a type of cruciferous vegetable that is related to broccoli. Brussels sprouts are very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.

Fiber content: 3.3 grams per cup, or 3.8 grams per 100 grams (11).

Pretty much all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).

Lentils are dirt cheap, and are among the most nutritious foods on earth. They are very high in protein and loaded with all sorts of important nutrients.

Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (12).

 

Kidney beans are a popular type of legume. Like other legumes, they are loaded with plant-based protein and various different nutrients.

Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (13).

Split peas are made from the dried, split and peeled seeds of peas.

Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (14).

The chickpea is another type of legume that is loaded with nutrients, including minerals and protein.

Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (15).

Most legumes are high in protein, fiber and all sorts of nutrients. When properly prepared, they are among the world’s cheapest sources of quality nutrition.

Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).

Quinoa is a pseudo-cereal that has become incredibly popular among health conscious people in the last few years.

It is loaded with all sorts of nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, to name a few.

Fiber content: 1.6 grams per cup of cooked quinoa, or 2.8 per 100 grams (16).

 

Oats may be the healthiest grain food on the planet. They are very high in vitamins, minerals and antioxidants.

They contain a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.

Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (17).

If your goal is to increase your fiber intake, then popcorn may be the best snack you can eat.

Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, then the fiber/calorie ratio will be reduced significantly.

Fiber content: 14.5 grams per 100 grams (18).

Pretty much all whole grains are high in fiber.

The almond is a popular type of tree nut.

 

Almonds are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.

Fiber content: 3.5 grams per ounce, or 12.5 grams per 100 grams (19).

Chia seeds are tiny black seeds that are immensely popular in the natural health community.

They are highly nutritious, with lots of magnesium, phosphorus, calcium and magnesium. Chia seeds may also be the single best source of fiber on the planet.

Fiber content: 10 grams per ounce, or 34.4 grams per 100 grams (20).

Most nuts and seeds contain significant amounts of fiber. This includes coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).

The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It is very high in beta-carotene, B-vitamins and various minerals.

Fiber content: A medium-sized boiled sweet potato (without skin) contains 3.8 grams of fiber, or 2.5 grams per 100 grams (21).

Dark chocolate is arguably one of the world’s most delicious foods.

It is also surprisingly high in nutrients, and is actually among the most antioxidant-rich and nutrient-dense foods on the planet.

Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams (22).

Just make sure to choose dark chocolate that is high in cocoa (70-95% or higher), not the sugar-laden stuff.

Remedies for Losing Weight

20 Delicious High-Protein Foods (No. 1 and 3 Are Best)

People argue about carbs, fats, and everything in between.

However, almost everyone agrees that protein is important.

Eating plenty of protein has numerous benefits.

It can help you lose weight (especially belly fat), and increase your muscle mass and strength, to name a few (1, 2).

The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men (3).

However, many health and fitness experts believe that we need much more than that.

Here is a list of 20 delicious foods that are high in protein.

 

Whole eggs are among the healthiest and most nutritious foods on the planet.

They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein, but egg whites are almost pure protein.

Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories (4).

 

Almonds are a popular type of tree nut.

They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.

Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories (5).

Pistachios (13% of calories) and cashews (11% of calories).

 

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, the majority of the calories in it come from protein.

Chicken breast is also very easy to cook, and tastes delicious if you do it right.

Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories (6).

 

Oats are among the healthiest grains on the planet.

They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.

Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories (7).

 

Cottage cheese is a type of cheese that tends to be very low in fat and calories.

It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.

Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories (8).

Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar (26%).

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.

 

It tastes delicious, has a creamy texture, and is high in many nutrients.

Protein content: Non-fat greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories (9).

Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.

Regular full-fat yogurt (24% of calories) and kefir (40%).

 

Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it.

However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.

Milk contains a little bit of almost every single nutrient needed by the human body.

It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories (10).

 

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.

Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer.

Calorie for calorie, it is high in protein compared to most vegetables.

Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories (11).

 

Lean beef is very high in protein, and also tastes delicious.

It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.

Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories (12).

If you’re on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.

 

Tuna is a very popular type of fish.

It is low in both fat and calories, so what we’re left with is mostly just protein.

Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.

Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories (13).

 

Quinoa is a seed/grain that is currently among the world’s most popular superfoods.

It is high in many vitamins, minerals and fiber, and is loaded with antioxidants.

Quinoa has numerous health benefits.

Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories (14).

When you’re pressed for time and unable to cook, a whey protein supplement can come in handy.

 

Whey is a type of high-quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss.

Protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.

 

Lentils are a type of legume.

They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.

Lentils are among the world’s best sources of plant-based protein, and are an excellent food for vegetarians.

Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories (15).

Soybeans (33% of calories), chickpeas (19%) and kidney beans (24%).

 

Ezekiel bread is different from most other breads.

It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.

Compared to most breads, ezekiel bread is very high in protein, fiber and various nutrients.

Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories (16).

 

Pumpkins contain edible seeds called pumpkin seeds.

They are incredibly high in many nutrients, including iron, magnesium and zinc.

Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories (17).

Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).

 

Turkey breast is similar to chicken breast in many ways.

It consists mostly of protein, with very little fat and calories. It also tastes delicious.

Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 calories (18).

 

Fish is incredibly healthy, for various reasons.

It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids.

Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories (19).

 

Shrimp is a type of seafood.

It is low in calories, but loaded with various nutrients, including selenium and vitamin B12.

Like fish, shrimp also contains plenty of omega-3 fatty acids.

Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories (20).

 

The Brussels sprout is another high-protein vegetable, related to broccoli.

It is very high in fiber, vitamin C and other nutrients.

Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories (21).

 

Peanuts are incredibly delicious.

They are high in protein, fiber, magnesium and many studies show that they can help you lose weight.

Peanut butter is also high in protein, just make sure not to eat too much as it is quite “more-ish.”

Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories (22).

The importance of eating enough protein can not be overstated.

It is the simplest, easiest and most delicious way to lose weight and have a better looking body. Period.

Remedies for Losing Weight