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5 Foods That Will Make You Slimmer: You Don’t Have to Go Hungry to Lose Weight and Keep It Off

Sep. 15 2023, Published 5:01 p.m. ET

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Here are five foods that will make you slimmer. Because you don't have to go hungry to lose weight and keep it off.

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1. Apples

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“Loaded with a fiber called pectin that slows digestion, apples keep you fuller longer,” said Joy Bauer, Today nutrition expert and founder of Nourish Snacks. “In one study, women who ate three apples a day lost more weight than those who consumed the same number of calories in oatmeal cookies. The apple eaters’ blood sugar dropped, too.”

2. Berries

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“[They’re] usually on every weight-management recommendation plan because they are very low in sugar per gram,” explained Rachel Lander-Canseco, a registered dietitian at Keck Medicine of USC. Plus, blueberries, blackberries, raspberries and strawberries are full of fiber, which will help you stay fuller and want to eat less.

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3. Greek yogurt

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“Yogurt is a mixture of milk and live, active cultures called probiotics: live organisms that help promote gut health,” shared Elizabeth Ward, a nutrition expert and co-author of The Menopause Diet Plan. “A healthy gut better regulates metabolism and has a beneficial effect on body weight.”

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4. Leafy greens

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Lose yourself in some arugula, kale, Swiss chard, watercress or especially spinach. “[They’re] packed with fiber and very low in calories, “ explained Jesse Feder, a clinical dietitian at Florida’s Memorial Regional Hospital South. “This combination can help you feel fuller for longer all while reducing the amount of calories you eat.”

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5. Seeds and nuts

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Almonds, pistachios, walnuts, flaxseeds, pumpkin seeds and chia seeds are, according to dietitian and nutrition writer Melissa Mitri, “a rich source of healthy anti-inflammatory fat, plant-based protein and fiber to hold you over and help you more easily stick to your weight-loss goals.”

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