When you're trying to shed a few pounds, the inventory in your pantry (and the weight loss tools and gadgets) will be the deciding factor to whether or not you'll succeed. While fresh fruits and vegetables too often come and wilt before the week is up, there are healthy items that you can stash away without having to think twice about.
So, forget pastas and processed sauces keep these diet-friendly picks stocked at all times and you'll have no option but to craft healthy, slimming meals come dinnertime. For more ideas on how to whip up healthier, happier meals at home 15 Homemade Swaps for the Worst Ultra-Processed Foods.
There are so many ways to add flavor to meals without using salt, sugar or calorie dense fix-ins. "Seasonings such as cinnamon have great nutrient properties and flavor without added calories. If you're trying to cut back on your weight you might want to try adding cinnamon to your coffee in the morning instead of sweetener," says Jessica Crandall, a Denver-based RD, Certified Diabetes Educator, and National Spokesperson for the Academy of Nutrition and Dietetics. Bonus: Cinnamon is one of 12 D.I.Y. Flavors to Boost Your Coffee at Home!
The healthiest way to pump up the taste of your meal is by reaching for herbs and spices like cayenne pepper. Not only is cayenne calorie free, but according to a study published in Physiology & Behavior, consuming cayenne pepper especially if you haven't been doing so regularly—can help curb appetite and encourage your body to burn more calories overall.
Forget the ginger ale unless it's homemade of course. Fresh ginger root is full of nutrients that can benefit your body and make your weight loss journey much more enjoyable. Ginger is a popular digestive aid and can help relieve gassiness and bloating caused by certain foods and may help your tummy appear a little flatter as a result. Steep your own ginger tea or try grating this flavor-rich, calorie free root over stir-fries, into baked goods or marinades. Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!
Mustard seed is a good source of the mineral selenium, which can encourage proper thyroid function and as a result could assist with weight loss. Furthermore, these small seeds have also been found to have an anti-inflammatory effect in the body, which can help ease joint pain from all that time you've been spending at the gym. Their robust flavor lends them best to cooked rice dishes and curries. Lastly, mustard is great for pairing with certain veggies so that you get the most nutrition from them. Intrigued? You should be! Find out more with our exclusive report on How to Prepare and Cook Food to Get the Most Nutrition.
While lemon does not have any magical weight loss powers, using it as a flavor enhancer can certainly help your efforts. Lemon is an easy way to boost the flavor of drinks and dishes without adding any calories. Adding it to water may also encourage you to consume more H20 throughout the day in place of sugary, more artificial drinks, which has been found to assist with weight loss.
Quinoa is one of those superfoods that's here to stay, and for good reason. "Quinoa is really a nutrient powerhouse and is also very versatile. You can eat it for breakfast in the morning as a hot cereal, on salads at lunch or as a side with dinner. It contains fiber, protein and is still a complex carb, all of which can contribute to greater feelings of fullness," says Crandall. Try one of the 30 Best Quinoa Recipes to start reaping the benefits ASAP!
8. Almond Butter
Scoop into smoothies, mix into breakfast bowls or spread over toast and sliced fruit for a healthy, filling supplement to your meals and snacks. A study published in the International Journal of Obesity and Related Metabolic Disorders found that participants who consumed almonds over the course of the study lost more weight than those who followed a low-fat diet. The protein and healthy fats contained within almonds are responsible for helping to promote greater satiety.
Made from sesame seeds, this spread is great to have on hand to create nutrient-dense salad dressings, stir fry sauces, hummus, and marinades. Tahini is also very easy for your body to digest because of its high alkaline mineral content and, as a result, will help with weight loss. It's also a great source of minerals like potassium and iron which can aid healthy muscle functioning and growth. Speaking of muscles and bodies, find out The Best and Worst Protein Powders.
Though eating bars of chocolate won't help you achieve your goal weight, working it's main ingredient cocoa into your diet may help. The flavanols found in cocoa have been found to help lower blood sugar and also decrease body fat according to the American Chemical Society's Journal of Agricultural and Food Chemistry. Add raw cocoa powder into oatmeal, baked goods, smoothies and even chili.
So, forget pastas and processed sauces keep these diet-friendly picks stocked at all times and you'll have no option but to craft healthy, slimming meals come dinnertime. For more ideas on how to whip up healthier, happier meals at home 15 Homemade Swaps for the Worst Ultra-Processed Foods.
1. Cinnamon
There are so many ways to add flavor to meals without using salt, sugar or calorie dense fix-ins. "Seasonings such as cinnamon have great nutrient properties and flavor without added calories. If you're trying to cut back on your weight you might want to try adding cinnamon to your coffee in the morning instead of sweetener," says Jessica Crandall, a Denver-based RD, Certified Diabetes Educator, and National Spokesperson for the Academy of Nutrition and Dietetics. Bonus: Cinnamon is one of 12 D.I.Y. Flavors to Boost Your Coffee at Home!
2. Cayenne Pepper
The healthiest way to pump up the taste of your meal is by reaching for herbs and spices like cayenne pepper. Not only is cayenne calorie free, but according to a study published in Physiology & Behavior, consuming cayenne pepper especially if you haven't been doing so regularly—can help curb appetite and encourage your body to burn more calories overall.
3. Ginger
Forget the ginger ale unless it's homemade of course. Fresh ginger root is full of nutrients that can benefit your body and make your weight loss journey much more enjoyable. Ginger is a popular digestive aid and can help relieve gassiness and bloating caused by certain foods and may help your tummy appear a little flatter as a result. Steep your own ginger tea or try grating this flavor-rich, calorie free root over stir-fries, into baked goods or marinades. Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!
4. Black Pepper
If you haven't caught on to the trend yet, keeping spices handy will make your weight loss and culinary efforts much easier because they add flavor without adding calories. Not to mention, pepper has also been found to be a natural decongestant, so not only will you kick up the taste of your food, but you can kick your sniffles to the curb all in one shot.5. Mustard Seed
Mustard seed is a good source of the mineral selenium, which can encourage proper thyroid function and as a result could assist with weight loss. Furthermore, these small seeds have also been found to have an anti-inflammatory effect in the body, which can help ease joint pain from all that time you've been spending at the gym. Their robust flavor lends them best to cooked rice dishes and curries. Lastly, mustard is great for pairing with certain veggies so that you get the most nutrition from them. Intrigued? You should be! Find out more with our exclusive report on How to Prepare and Cook Food to Get the Most Nutrition.
6. Lemon
While lemon does not have any magical weight loss powers, using it as a flavor enhancer can certainly help your efforts. Lemon is an easy way to boost the flavor of drinks and dishes without adding any calories. Adding it to water may also encourage you to consume more H20 throughout the day in place of sugary, more artificial drinks, which has been found to assist with weight loss.
7. Quinoa
Quinoa is one of those superfoods that's here to stay, and for good reason. "Quinoa is really a nutrient powerhouse and is also very versatile. You can eat it for breakfast in the morning as a hot cereal, on salads at lunch or as a side with dinner. It contains fiber, protein and is still a complex carb, all of which can contribute to greater feelings of fullness," says Crandall. Try one of the 30 Best Quinoa Recipes to start reaping the benefits ASAP!
8. Almond Butter
Scoop into smoothies, mix into breakfast bowls or spread over toast and sliced fruit for a healthy, filling supplement to your meals and snacks. A study published in the International Journal of Obesity and Related Metabolic Disorders found that participants who consumed almonds over the course of the study lost more weight than those who followed a low-fat diet. The protein and healthy fats contained within almonds are responsible for helping to promote greater satiety.
9. Tahini
Made from sesame seeds, this spread is great to have on hand to create nutrient-dense salad dressings, stir fry sauces, hummus, and marinades. Tahini is also very easy for your body to digest because of its high alkaline mineral content and, as a result, will help with weight loss. It's also a great source of minerals like potassium and iron which can aid healthy muscle functioning and growth. Speaking of muscles and bodies, find out The Best and Worst Protein Powders.
10. Cocoa Powder
Though eating bars of chocolate won't help you achieve your goal weight, working it's main ingredient cocoa into your diet may help. The flavanols found in cocoa have been found to help lower blood sugar and also decrease body fat according to the American Chemical Society's Journal of Agricultural and Food Chemistry. Add raw cocoa powder into oatmeal, baked goods, smoothies and even chili.