![\"Oatmeal](\"https:\/\/lifecdn.dailyburn.com\/life\/wp-content\/uploads\/2013\/08\/Oatmeal-with-Blueberries_2.jpg\" "\\"\\"")
<\/div>\n1. Choose Filling Grains 2. Go Back to Black 3. Eat Energy-Burning Greens 4. Go All in With Watermelon 5. Hit Bean Town 6. Soup for You 7. Add More Moo 8. Drink Green 1. Choose Filling GrainsTo maximize that feel-full factor, choose 100 percent whole grains such as brown rice and oatmeal. The filling fiber in oats helps balance blood sugar levels, unlike the roller…<\/p>\n","protected":false},"author":1,"featured_media":15764,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-posts"],"_links":{"self":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts\/1482","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/comments?post=1482"}],"version-history":[{"count":0,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts\/1482\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/media\/15764"}],"wp:attachment":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/media?parent=1482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/categories?post=1482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/tags?post=1482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/strong>To maximize that feel-full factor, choose 100 percent whole grains such as brown rice and oatmeal. The filling fiber in oats helps balance blood sugar levels, unlike the roller coaster ride caused by sugary breakfasts, says Somer. Looking for an especially satiating whole-grain breakfast? Cook whole oats in milk for a protein, water and fiber-packed meal that will help prevent overeating later in the day.<\/p>\n![\"Black](\"https:\/\/lifecdn.dailyburn.com\/life\/wp-content\/uploads\/2013\/08\/Black-Rice_2.jpg\" "\\"\\"")
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<\/b>You\u2019ve swapped white rice for brown \u2014 but what about black? This lesser-known grain packs a hefty dose of fiber and antioxidants, with fewer carbs and calories than its white and brown counterparts. (A half-cup of cooked black rice is 90 calories compared to the 102 calories in white rice and 108 calories in brown rice.) Try sprinkling the flavorful grain on salads, in burritos or as a hearty side dish, suggests Manuel Villacorta, RD, author of Peruvian Power Foods.<\/i><\/p>\n![\"Broccoli](\"https:\/\/lifecdn.dailyburn.com\/life\/wp-content\/uploads\/2013\/08\/Broccoli-Bowl_2.jpg\" "\\"\\"")
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<\/b>Veggies that burn<\/i> calories? Now there\u2019s a reason to eat your vegetables! According to Foods That Cause You To Lose Weight: The Negative Calorie Effect,<\/i> one cup of broccoli contains just 25 calories and requires up to 80 calories to digest in the body, meaning you\u2019ve burned 55 calories just by eating it! Not a broccoli fan? Try asparagus, cauliflower, celery or zucchini when you want an energy-efficient snack.<\/p>\n![\"Watermelon](\"https:\/\/lifecdn.dailyburn.com\/life\/wp-content\/uploads\/2013\/08\/Watermelon-Balls_2.jpg\" "\\"\\"")
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<\/b>Half of every plate or snack should be colorful produce, which is a combo of fiber and water to fill you up on fewer calories, says Somer. This summer, try satisfying your sweet tooth with water-logged watermelon. Two cups contain less than 100 calories and nearly half the recommended daily value of vitamin C! Plus, on a hot day, a watermelon slushie like this one really hits the spot.<\/p>\n![\"Black](\"https:\/\/lifecdn.dailyburn.com\/life\/wp-content\/uploads\/2013\/08\/Black-and-Red-Beans_2.jpg\" "\\"\\"")
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<\/b>\u201cLegumes [provide] the perfect combo of weight loss ingredients,\u201d says Somer. They\u2019re excellent sources of fiber and may help prevent against disease, studies have found. Beans specifically are a great food for waistline watchers as they also contain fiber, complex carbs and a host of antioxidants and nutrients. Consider stocking up on chickpeas, black beans, black-eyed peas, lentils, fava beans, red kidney beans and edamame. From soups and stews to salads and wraps, the possibilities are endless!<\/p>\n![\"Minestrone](\"https:\/\/lifecdn.dailyburn.com\/life\/wp-content\/uploads\/2013\/08\/Minestrone-Soup_2.jpg\" "\\"\\"")
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<\/b>Studies show that people who include broth-based soups (even the low-calorie ones) in their diets consume fewer calories at mealtime. So if you\u2019re at a restaurant, try a broth-based soup with fiber-filled veggies (like this one!) to help you eat less and keep your hands out of the bread basket. Pro tip: Ask the server to put half of your main dish in a to-go container before you see it on your plate. Voil\u00e0! <\/i>You\u2019ll shave off calories, fat and<\/i> you\u2019ve got lunch for tomorrow!<\/p>\n![\"Yogurt](\"https:\/\/lifecdn.dailyburn.com\/life\/wp-content\/uploads\/2013\/08\/Yogurt-with-Gooseberries_2.jpg\" "\\"\\"")
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<\/b>You haven\u2019t had milk with dinner since you were a kid, but you might want to reconsider. Research has shown that regularly consuming low-fat or fat-free dairy products is a habit that can help you stay satisfied and slim. To get the recommended three servings per day, try starting your day with a cottage cheese- or yogurt-based breakfast, drink a glass of low-fat milk with your afternoon snack, or opt for low-fat chocolate milk post-workout (which may also help with exercise recovery!).<\/p>\n![\"Green](\"https:\/\/lifecdn.dailyburn.com\/life\/wp-content\/uploads\/2013\/08\/Green-Smoothie_2.jpg\" "\\"\\"")
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<\/b>If you haven\u2019t tried green smoothies yet, you\u2019ve been missing out on a seriously nutrient-dense snack. Made with spinach, kale, collard, mustard or any other greens, green drinks are rich in vitamins and minerals, while providing feel-full fiber for very few calories (and no, they don\u2019t quite taste like salad). For a nutrient-packed protein shake that\u2019ll keep hunger in check, combine 2 scoops DailyBurn Fuel-6 in vanilla,\u00a01\/2 banana, 1\/2 cup frozen pineapple, 1 cup fresh kale and 1 cup unsweetened almond milk. Add a 1\/2-cup of ice and blend until smooth. Bottoms up!<\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"