You feel satiated, not hungry. Studies have shown that when participants ate a breakfast high in a type of fat called medium-chain triglycerides MCTs , they ate less at lunch. When they consumed more MCTs at lunch, they also ate less for dinner. Bulletproof MCT Oils are keto-friendly and help stretch out periods between meals by reducing cravings and helping you stay satiated longer. Not sure how to get more MCTs in your diet? Start with the Bulletproof Coffee recipe.
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About Molly Apel. Molly Apel writes about health and business-tech trends from an island near Seattle, WA. She is a cancer survivor, aspiring health nut, free-range mother and an organic farmer. Unfortunately, most pizzas are high in fat, refined carbs, and calories. Some varieties are also made with large amounts of cheese and processed meats that have been cured, smoked, or salted. A higher intake of processed meats has been linked to obesity and an increased risk of heart disease and certain types of cancer 15 , 16 , 17 , 18 , Nevertheless, pizza can still fit into a well-rounded diet — as long as you only enjoy it occasionally and in moderation.
Plus, keep in mind that not all pizzas are created equal. For example, you can experiment with healthier homemade versions featuring plenty of veggies, unprocessed protein like sliced chicken breast, smaller amounts of cheese, and whole grain pizza bases. You can also try to find a pizzeria that uses these ingredients.
Commercially prepared pizza is often high in calories and processed meats. Try finding a pizzeria that uses healthier ingredients or make your own at home. Cookies and doughnuts often contain high amounts of sugar , refined flour, and fat. For example, 1 large chocolate chip cookie can contain more than calories, while a single glazed doughnut packs over calories 20 , When cravings strike, stick to one small serving rather than an entire packet of cookies or doughnuts.
This allows you to enjoy these foods as an occasional treat while limiting your consumption of excess calories and sugar. Cookies and doughnuts are high in calories and sugar. French fries are a popular choice of snack or side, particularly when eating out. An average serving of 4 ounces grams typically contains around calories, making fries a high calorie food Most commercially made french fries are also high in fat and salt — two palatable ingredients that increase the risk of overeating 23 , Many people also enjoy eating them with sauces like ketchup or mayonnaise that can be high in salt, sugar, and fat.
In fact, several studies link eating french fries to weight gain 25 , Similarly, potato chips are high in fat, refined carbs, and salt, and observational studies have associated them with weight gain 25 , Instead of frying potatoes, you can boil or bake them before seasoning them with your favorite dried herbs and spices.
French fries and potato chips are high in fat, refined carbs, and salt. Studies link both foods to weight gain. Instead, opt for boiled or baked potatoes for a more nutritious alternative. Many types of breakfast cereal are loaded with calories and added sugar, with some varieties packing a whopping 13 grams of sugar per cup 36 grams. Some research suggests that swapping refined grains for whole grains could help prevent weight gain and improve diet quality 29 , In fact, studies show that eating whole grain or high fiber breakfast cereals may be linked to a lower risk of weight gain, type 2 diabetes, and heart disease 31 , When shopping for cereal, be sure to check the label and steer clear of varieties high in added sugar.
Choose minimally processed, whole grain cereals made with ingredients like oats or wheat bran. Suitable options typically include bran sticks or Bircher muesli.
Many varieties of breakfast cereal are high in calories and added sugar. Certain types are also highly refined, which could contribute to weight gain.
Instead, opt for low sugar, whole grain varieties. Dark chocolate has been linked to numerous health benefits , including improved heart health and brain function 33 , 34 , 35 , Still, it can be high in calories and fat. Plus, most commercially produced milk and white chocolate is high in added sugar.
Overall, this means that chocolate, regardless of the type, can contribute to weight gain if you eat large quantities of it too often. If you struggle with moderation, keep in mind that dark chocolate may be easier to enjoy in moderation. Read on to discover the best sources of these fats and learn the difference between healthful and unhealthful fats. One gram g avocado contains approximately 29 grams g of fat and calories.
It is high in a monounsaturated fatty acid called oleic acid, which is believed to provide several health benefits.
Research suggests that oleic acid acts as an anti-inflammatory and may play a role in cancer prevention. Studies on animals indicate that avocado oil protects against heart disease and diabetes.
Avocados are high in fiber, with one fruit providing Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium. Although they are small in size, chia seeds are rich in several nutrients.
One ounce oz of the seeds contains 8. Chia seeds are, in fact, one of the best plant-based sources of omega Omega-3 can relieve rheumatoid arthritis symptoms and reduce triglycerides in the blood, according to the National Center for Complementary and Integrative Health. A study suggests that chia seed flour can lower blood pressure in people with high blood pressure. Chia seeds also provide antioxidants , fiber, protein, iron, and calcium.
Eating just 1 oz of dark chocolate can be enough to stave off sweet cravings, while providing a good amount 9 g of healthful fat, as well as other nutrients, such as potassium and calcium.
Dark chocolate also contains 41 milligrams mg of magnesium , which is approximately 13 percent of the recommended dietary allowance RDA for adult females. Dark chocolate is also very rich in flavonoid antioxidants, with one test reporting that cocoa powder contains even more antioxidants than blueberry powder.
Some research suggests that eating dark chocolate lowers the risk of heart disease in people in the United States. Participants who ate chocolate 5 or more times a week had the lowest risk of all those studied of developing cardiovascular disease.
According to a study carried out on older people with mild cognitive difficulties, eating dark chocolate may also improve brain function. Eggs are a popular source of protein, especially for vegetarians. Traditionally, people believed that egg whites were the more healthful part, but the egg yolk actually contains several important nutrients.
Each 50 g hard-boiled egg boasts 5. The yolk also contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein. While older studies have suggested that eggs increase cholesterol , newer research disputes this.
A study carried out on Chinese adults, for example, reported that up to 1 egg a day might lower the risk of cardiovascular disease.
Fatty fish are packed with unsaturated and omega-3 fatty acids that play an important role in heart and brain health. The American Heart Association recommend that people eat 2 servings of fatty fish each week. Options include:. For example, 1 oz of mackerel contains approximately 15 g of fat and 20 g protein. Avoid high-mercury fish, such as shark, swordfish, King mackerel, and tilefish. To avoid overexposure, stick to 12 ounces 2 average meals of fish and shellfish weekly.
Flaxseeds provide omega-3 fatty acids and a healthful dose of fiber at the same time. Each 2-tablespoon serving contains almost 9 g of fat, which is almost entirely unsaturated, and 5.
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