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Bad
Foods that are Actually Great for Your Waist
By Camille Noe Pagán If you've been avoiding burgers, ice cream,
and pizza thinking you're doing your waistline a favor, don't. They
can actually help you lose weight -- and keep it off, too. More»
If you’ve been
avoiding burgers, ice cream, and pizza thinking you’re
doing your waistline a favor, don’t. They can actually
help you lose weight—and keep it off, too. Here are the
hidden slim-down perks of five foods that get a bad rap and
the best way to add each one back into your diet.
Red meat
Even burgers and meatballs can be light fare if you make them
with ground sirloin, says Bonnie Gluck, MS, RD, a clinical dietitian
at New York Methodist Hospital in New York City. “Lean
red meat—lean being the operative word—is a great
choice for women who are trying to shed pounds,” she says.
“It’s an excellent source of protein. And protein
takes longer to digest, helping you feel full and cutting the
likelihood that you’ll snack later on.”
A study of 100 women from Australian researchers found that
overweight women who ate reduced-calorie diets rich in protein
from red meat and dairy lost more weight than those whose reduced-calorie
plans had little meat and more carbs. “Protein can reduce
hunger,” says study author Manny Noakes, PhD, associate
professor with the Commonwealth Scientific Industrial Research
Organization (Australia’s national science agency) in
Adelaide. And being less hungry while you’re trying to
lose weight can prevent overeating.
Best way to enjoy it: Choose ground beef
labeled “97 percent lean” or “extralean,”
which means it has less than five grams of fat per serving.
Want steak? Get lower-fat cuts from the loin, like sirloin tip,
T-bone, or strip steak, Gluck says.
Watch out for: Beef that’s labeled
Prime. “It’s very high in fat,” Gluck says.
Buy cuts graded Choice; the meat has less fat and still tastes
good. And remember to limit your portion size, no matter how
lean the meat. “Many restaurants will serve an eight-ounce
steak or burger, which means you’re getting twice the
amount you actually need,” says Dave Grotto, RD, author
of 101 Foods That Could Save Your Life. Stick to a three-ounce
serving (roughly the size of a deck of cards).
Ice cream
Good news for ice cream lovers: A recent Swedish study published
in the American Journal of Clinical Nutrition shows that women
who have at least one serving of full-fat dairy products a day
gain less weight than women who don’t. Researchers aren’t
entirely sure why, but it’s believed that a compound in
milk fat called conjugated linoleic acid (CLA) may aid weight
loss.
Not all studies support the dairy-aids-weight-loss
claim. But Gluck feels there’s more evidence for than
against, even if full-fat dairy’s secret is simply that
it’s more satisfying. “Many women find that low-fat
versions of dairy products like ice cream and cheese just aren’t
satisfying,” she says, “so they may eat a lot of
them—downing hundreds of calories in the process, trying
to fulfill their craving—when just a little bit of the
full-fat stuff would have done the trick.”
Best way to enjoy it: Have a little cheese,
ice cream, or a glass of milk each day. “You really can’t
go wrong with that,” Gluck says. “Dairy should be
part of your diet, whether you’re trying to shed pounds
or not. You need the calcium to maintain strong bones. And the
vitamin D and CLA in milk both have cancer-fighting properties.”
Watch out for: Fat intake. Remember that
full-fat dairy products do contain saturated fat, Gluck says,
so it’s best to limit yourself to two servings daily—and
to make your third serving a low-fat or skim choice.
Eggs
After years of being barred from the average American diet,
things are looking sunny-side up for eggs. According to a study
from Pennington Biomedical Research Center in Baton Rouge, Louisiana,
overweight women who eat egg breakfasts lose twice as much weight
as women who start their days with bagels. Researchers say the
protein in eggs increases satiety and decreases hunger, helping
women eat fewer calories throughout the day. “Eggs are
a perfect protein source because they have all eight essential
amino acids,” Grotto says. “And recent research
debunks the idea that they have adverse effects on the heart.”
Best way to enjoy them: Try ’em for
breakfast. This is the ideal time for getting the proven fill-you-up
benefits the rest of the day. Besides, it takes only a couple
of minutes to scramble an egg. Work a hard- or soft-boiled egg
into lunch, too, by adding it to a spinach salad. Or make an
omelet or veggie frittata with two to three egg whites to every
one yolk to keep the calories low (whites have just 16 calories,
while whole eggs have 72 each). For more ideas, go to Health.com/eggs.
Watch out for: Eggs served at restaurants.
Even an egg-white omelet is likely to be fried in butter or
oil unless you ask that it be prepared with cooking spray. And
like pizza, beware of any egg dish that’s smothered in
cheese. If you’re craving more flavor, add some herbs
or salsa.
