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If youre looking to slim down before the start of summer, youre in good hands. My fat - blasting, five - step plan can help you lose five pounds fast. Eating high protein meals, particularly in the morning hours, can make it easier to curb calories, which will accelerate your weight loss. A study in the British Journal of Nutrition found that when people add protein - rich eggs and lean Canadian bacon at breakfast, they experience greater fullness throughout the day compared to when extra protein is eaten at lunch or dinner. Another study found that dieters who drink on eggs for their morning meal lose more weight and report more energy than those who had carb - heavy bagel breakfast with the same calorie count. Here are two low - cal, high - protein AM meals to start off your day with a satisfied stomach. Option 1: scramble eggs with sauteed spinach, chopped tomatoes, and cup of shredded reduce - fat cheese. Option 2: Six ounces of plain nonfat Greek yogurt topped with a cup of mixed berries and 1 - 2 TB chop walnuts. New research out of Purdue University suggests that adding spicy seasonings and condiments like cayenne pepper, fresh and bottled hot peppers, and hot sauce to meals suppresses your appetite and slightly revs your metabolism. When dieters who are used to eating spicy foods enjoy soup season with a dose of cayenne pepper, they eat 60 fewer calories at their next meal and burn an extra 10 calories. It is a tiny, tiny increase but increase nonetheless! Try sprinkling chopped hot peppers into salads, or mixing hot sauce into low - fat mayo or hummus to make spicy spread for sandwiches. Add some fire to omelets, low - fat chicken or tuna salad, stir fries, and marinades with minced jalapeno or chipotle peppers. Three times each day: Sip on iced or hot green tea before or with meals. Drinking fluids, including green tea, just before or with meals fills you up with liquid volume, which takes the edge off your hunger so you eat less food. One recent study by Swedish researchers found that green tea may be even more effective at satiating you than plain water, so I recommend sipping a mug or glass at breakfast, lunch and dinner. Tea may also be a welcome change if you easily get bored with plain H2O and want some beverage variety. Green tea can also slightly rev your metabolism, so it may even help you burn through a few extra calories each day. Just don't add sugar! Four cups of vegetables must be eaten throughout the day. If you want to cut calories and successfully lose weight without feeling ravenous, you definitely need to embrace non - starchy vegetables. I tell dieters to eat them in unlimited quantities, but four cups is a good daily minimum. Non - starchy vegetables like broccoli, spinach, carrots, cauliflower, green beans, spinach and bell peppers are rich in fiber and water, which means they fill you up for ultra - low calorie cost. The winning formula for slimming foods.
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