Instead of limiting your total food intake, you can put more focus on the types of food you are consuming. Those that have undergone minimal to no processing, such as fruits, veggies, whole grains, and proteins, should be the focus of a detox. This limits questionable preservatives, sodium, and additives while still providing your body with essential nutrients. In addition to eating less processed food, you can focus on specific nutrients, like those high in anti-inflammatory compounds. This can aid in detoxing your body while supporting you at the cellular level. Lastly, certain supplements, such as probiotics, might be helpful in the detox process while aiding your natural digestive process.

When eating with weight loss in mind, it can be tempting to follow a restrictive strategy to expedite results. Although, you may be better off with a more flexible plan to allow for more longevity while you work toward your goals. Following a detox doesn't have to mean consuming only lemon water and three days straight. There are much more sustainable ways to approach a detox. Here are 10 healthy ways to naturally detox your body for weight loss. Keep reading to learn more, and when you're finished, be sure to check out our 50 Best-Ever Weight Loss Tips.

Some studies have noted the benefits of moderate alcohol consumption, while other bodies of research document the harmful effects of heavy drinking. Although there might be some healthy benefits to an occasional glass of red wine, you may be better off skipping alcohol altogether.

Alcohol creates more work for your liver. This organ is responsible for turning alcohol, which is toxic in your body, into a harmless substance. In the case of excessive drinking, this can damage your liver over time, limiting its ability to carry out its many important functions, like detoxifying. While an occasional drink likely won't harm your liver, consider keeping your alcohol intake as low as possible. This may also save you from empty calories, aiding in weight loss.

RELATED: The 20 Worst Ways to Lose Weight

Water is essential for many bodily functions, including temperature regulation, nutrient absorption, waste removal, and detoxifying. Water is required for the removal of waste, like urea and carbon dioxide, via sweating, breathing, and urinating. When you are dehydrated, any number of these functions could be negatively impacted.

Everyone's fluid needs are different based on weight, body composition, and exercise habits, just to name a few factors. However, adults consuming at least 80 ounces of liquid per day are likely on their way to better hydration. Make sure at least half of your total ounces of fluid are from water, and aim to have your water ounces far outweigh your other fluids.

Fruits and vegetables contain many important nutrients. They are known for packing vitamins, minerals, antioxidants, fiber, and more. Not only can the fiber in produce aid in ridding your body of waste as part of the detoxification process, but the micronutrients and compounds in produce can support your body on a cellular level.

So many basic bodily functions require vitamins, and fruits and veggies are a great way to ensure your body has a large pool of vitamins to use in these processes. Not to mention, filling up on produce can keep you fuller, assisting you in skipping less nutritious food that may be harmful to your body and detract from your weight loss goals.

RELATED: 7 Best Superfoods for a Flat Belly, Say Dietitians

Antioxidants come in many shapes and forms, but their common function is protecting your cells against damage. Cellular damage is caused by free radicals which can be naturally produced through normal bodily functions or created through lifestyle choices. Alcohol, tobacco use, and a poor-quality diet are some of the factors that can enhance the production of free radicals.

Eating foods rich in antioxidants is one way to combat these damaging free radicals. Fruits and vegetables are notable for their antioxidant content. You'll also find them in nuts, seeds, spices, herbs, and even coffee and green tea. Eating foods rich in antioxidants will likely result in a higher overall quality diet, which could propel you toward more weight loss.

Probiotics are healthy bacteria in your gut that aid many functions. While research shows some probiotics are involved in detoxification processes, others can assist in weight loss, and some support a healthy digestive system. Because of the far-reaching functions of probiotics, they are able to influence detoxification in several ways. Probiotics can be found in many popular foods, like Greek yogurt, kefir, sauerkraut, and fermented foods.

If these don't appeal to you, or you don't eat them on a regular basis, a probiotic supplement may be ideal. A probiotic supplement can support a healthy balance of bacteria in your gut and ensure probiotics are available for their many important functions.

RELATED: 6 Expert Tips To Avoid a 'Jelly Belly'

Sugar can be found in a wide variety of foods and drinks, from the obvious soda and candy to the less apparent sauces, condiments, and savory foods. Sugar can lead to excess calorie intake which may make weight loss more challenging. Too much added sugar may also lead to fat build-up in your liver, causing potential harm to this important detoxifying organ.

To allow your body to continue its natural detoxifying functions, you should limit the added sugar in your diet. This will support liver health and remove empty calories from your diet.

Superfoods are those that have high nutritional density. Many fruits and vegetables fall into this category, as well as popular proteins, such as salmon and peanuts. What's unique about superfoods is their concentration of micronutrients, antioxidants, and other compounds.

Peanuts, in particular, contain 19 vitamins and minerals, fiber, and heart-healthy fats. The fiber content of peanuts allows them to be a filling food that supports healthy digestion and detoxification. At the same time, the nutrient profile of peanuts can help support your weight loss goal. In fact, a 2022 study published in Nutrients found daily consumption of lightly salted peanuts twice a day before meals led to weight loss, lowered blood pressure, and improved fasting glucose levels. Enjoy a small handful of peanuts for a quick snack, add peanut butter to your oatmeal, and incorporate peanuts into a homemade trail mix.

Certain nutrients, like omega-3 fats, can reduce the amount of inflammation in your body. While some people may follow a restrictive detox to reduce their inflammation, there are healthier ways to go about this goal. By increasing the number of anti-inflammatory foods you eat, you can reduce inflammation while consuming other important nutrients that serve various functions in your body. Examples of anti-inflammatory foods include fatty fish, like salmon and sardines, along with nuts and green leafy vegetables. Similar to the other foods listed in this article, these are all minimally processed and support both goals of weight loss and detoxification.

RELATED: 9 Diet Mistakes That Are Ruining Your Weight Loss Progress

Although you need to consume a minimum amount of salt each day for normal physiology, too much salt could lead to excess water weight and health issues. When it comes to detoxifying, an excess of dietary salt can result in an increase in the production of a hormone that will reduce your frequency of urination, leading to less detoxification.

When you reduce the salt in your diet and increase your fluid intake at the same time, you'll be supporting your excretory system. Additionally, eating more potassium-rich foods can counter some of the effects of sodium. These include bananas, potatoes, and cantaloupe.

Fiber serves a few functions when it comes to detoxifying your body. Soluble fiber serves as a prebiotic, which is essentially a food source of the probiotics in your gut. Eating more prebiotics supports the health of probiotics and allows them to fulfill their important functions. Insoluble fiber is the form that supports the digestive tract, adding bulk to your stool and aiding in the timely passage of waste. Additionally, fiber is a very filling nutrient. A diet high in fiber may allow you to feel fuller throughout the day, reducing the likelihood of overeating less nutrient-dense foods. This supports weight loss while also contributing to detoxification. Fruits, vegetables, nuts, seeds, legumes, and whole grains are excellent sources of fiber.

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1. Don't be afraid to modify. Ask for light oil, request sauce on the side so you can choose your portion, and alter ingredients to create a healthier meal. (For example, swap the bacon on a salad for avocado or nuts.)
2. Choose grilled. When it comes to proteins, go with grilled options when available. These are likely to be lower in fat and calories compared to fried and pan-fried options.
3. Load up on veggies. While restaurant veggies are likely to be cooked with more butter and oil than you use at home, they are often much lower in calories than other popular sides, like potatoes, rice, and mac & cheese. Make all of your sides vegetables to maximize fiber while limiting calories.

Those guidelines will help you make healthier, weight-loss-friendly choices at virtually any restaurant. But for specific recommended orders, we studied the menus at 14 major chain restaurants—from Applebee's to Outback Steakhouse—to find the #1 healthiest meal to order at each one if you're trying to lose weight. While the choices still may not be as healthy as what you would prepare at home, they are among the healthiest dishes available on these menus, which makes them a good bet. Read on, and next, check out the 4 Fast-Food Chains Dietitians Stay Away From.

Although steak is often a fattier piece of meat than poultry and fish options at a restaurant, this meal is still lower in calories than most other menu offerings at Chili's. This simple meal comes with a 6 oz steak topped with cilantro pesto and avocado slices, and a side of asparagus. This keeps the carb count low while providing plenty of protein and fiber for a filling meal.

RELATED: 5 Healthiest Meats To Eat, According to Dietitians

At a restaurant known for its pasta, Olive Garden's Grilled Chicken Margherita skips the noodles and instead loads up on protein-rich chicken. Grilled chicken breasts are topped with tomato, pesto, lemon garlic sauce, and mozzarella cheese. With a side of parmesan garlic broccoli, this meal is flavor-packed while maintaining a low carb count. To further aid your weight loss goals, save some fat grams and calories by skipping the lemon garlic sauce. Take it a step further and ask them to go light on the pesto or serve it on the side.

TGI Fridays' Simply Grilled Salmon comes with your choice of two sides, which makes it a great opportunity to load up on veggies to create a filling meal. With 11 grams of fiber, this is the highest fiber option on this list. You can choose a sauce for the salmon, but stick with the plain option to avoid extra empty calories. The Tomato Cucumber Onion Salad is another option for a veggie side if you are looking for variety. Unfortunately, you'll find even these healthy menu items pack tons of sodium. Skipping sauces and asking for light seasoning on side vegetables is one way to combat this.

Chicken breasts topped with tomato, artichokes, capers, basil, and balsamic vinaigrette make The Cheesecake Factory Tuscan Chicken a flavorful meal. While the capers and artichokes add flavor for few calories, they are likely to provide quite a bit of sodium. You can skip one or both of these ingredients to save yourself a few milligrams of sodium. Your grilled chicken is served over fresh vegetables and farro to create a balanced meal. Just note that this dish, which is on Cheesecake Factory's 'SkinnyLicious Specialities' menu, is very high in protein, so consider having half of the chicken and taking the rest home for a second meal. (This will drastically reduce the total calories, too!)

RELATED: 10 Unhealthiest Menu Items at The Cheesecake Factory

Another salmon dish on this list, Applebee's Blackened Cajun Salmon comes with broccoli and garlic mashed potatoes. However, this would be another good opportunity to make a modification for a higher fiber, lower calorie side. Swap the potatoes for double broccoli or garlicky green beans. Again, this dish is still quite high in sodium, but you could ask for the salmon to be grilled without the Cajun seasoning to reduce your salt intake.

The Red Lobster Garlic Shrimp Scampi with House Side Salad is a lunchtime favorite and a great option if weight loss is your goal. With just over 400 calories, this meal works in a variety of calorie needs and boasts plenty of protein to help keep you feeling fuller, longer. You could even save some calories and reduce the fat (and saturated fat) by asking them to go light on the lemon butter sauce when preparing the shrimp. The house salad makes for a good side option, and you can top it with the citrus vinaigrette for an extra 70 calories. Broccoli is an option as well, although it is a little higher in calories and fat.

RELATED: How Much Protein You Need To Eat Every Day To Lose Weight

You'll see plenty of poultry and seafood on this list, and that is because it is naturally lean. With only 8 grams of fat, this is the lowest fat option on this list (though not the lowest in saturated fat). Unfortunately, it has the lowest fiber count, too. Still, compared to the rest of the menu, Ruby Tuesday's Deconstructed Kabobs with Shrimp is a decent choice. It comes with shrimp, zucchini, bell pepper, and red onion, all served over rice pilaf. Skip the rice to drop your carbs down to just 5 grams, and consider adding another serving of veggies in its place.

The California Pizza Kitchen Banh Mi Power Bowl packs loads of veggies with quinoa, grilled chicken, and sunflower seeds to make a nutrient-packed option. A chili-lime vinaigrette loads in the flavor, all for under 500 calories. The nutrition numbers on this meal are great for weight loss, with plenty of fiber and protein, and a reasonable number of carbs. That said, 31 grams of fat is a lot for a single meal, so ask for the dressing on the side and only use half to save several grams.

RELATED: 9 Best High-Fiber Vegetables—Ranked!

Outback may be known for its Bloomin' Onion, which packs over 1600 calories, but fortunately, the chain also offers leaner options. The Tasmanian Chili Crock, which can be ordered in a cup or a bowl, is made with steak and no beans. This makes for a great protein count, but also increases the saturated fat in the meal. However, staying mindful of your fat sources for the rest of the day is one way to balance this out. If you have some calories to spare, add a small house salad for more veggies and fiber. (Another good menu option at Outback is the Seared Peppered Ahi. Although this meal packs a day's worth of sodium, it is a lower saturated fat option.)

At first glance, you may notice the 23 grams of sugar in Texas Roadhouse's Grilled BBQ Chicken and wonder why a dietitian would recommend ordering it. Although delicious, BBQ sauce is notorious for containing added sugar, making it less than ideal for weight loss. Because of this, we recommend skipping the BBQ sauce and instead enjoying the natural grilled flavors of the chicken. This will bring down the total sugar in this meal to just 9 grams and 510 calories. Stick with double veggie sides for a fiber-packed meal with just over 500 calories.

RELATED: The Best and Worst Menu Items at Texas Roadhouse

Compared to full eggs, egg whites are much lower in fat. This creates a lower-calorie meal and also saves cholesterol. Luckily, Denny's Fit Slam still packs 27 grams of protein, making it a balanced option. This dish combines scrambled egg whites with spinach and tomatoes, with sides of turkey bacon, fruit, and an English muffin. Have just half of the muffin to reduce calories and carbs, and skip jam to avoid extra grams of sugar.

Red Robin's Ensenada Chicken Platter includes two chicken breasts with a side salad topped with a salsa-ranch dressing. At only 400 calories and 13 grams of carb, you could enjoy the full meal even while working toward weight loss. Alternatively, you could order a single chicken breast in this dish for only 210 calories. That would leave room to add another tasty side, like coleslaw or garlic parmesan broccoli.

RELATED: Are Eggs Good for You? 10 Science-Backed Effects of Eating Them Every Day

You'll notice Cracker Barrel's Egg Sandwich is much higher in fat than the previous egg white option on this list, and that is because this dish uses whole eggs. While fat is a satiating nutrient, it also increases calories, and in this case, saturated fat. To improve the nutrition on this option, ask for egg whites instead. You could also skip the mayo to save additional fat grams. Go with fresh fruit as your side option to increase fiber. You could even ask for additional tomatoes for another boost of produce!

Egg whites, mushrooms, tomatoes, nut-free pesto, and avocado come together to make the IHOP Pesto Veggie Egg White Omelette a nutritious meal. While pesto is largely made up of healthy fats like olive oil, it is still a high-calorie condiment. To reduce fat grams at this meal, ask for the pesto on the side so you can choose your portion. This omelet is served with fresh fruit, making for a hearty breakfast under 500 calories.

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When cooking with weight loss in mind, there are a few meal components that should always be present:

• Produce: All of your meals should include fruit and/or vegetables. This food group packs important micronutrients and fiber and adds loads of volume to your plate for relatively few calories.
• Protein: This nutrient is the most filling of the macronutrients, leading you to feel more satisfied after eating. Protein can be plant or animal-based, and there are many convenient sources that require minimal prep.
• Fiber: Produce is a great source of fiber, and whole grains, nuts, and seeds pack this nutrient, too. Similar to protein, fiber allows a meal to be more filling, helping you control portions as you work towards weight loss.
• Fat: Fat is another satiating nutrient, and when combined with carbs, it can slow the release of glucose into your blood. This can lead to more stable energy and appetite, contributing to your weight loss goals.

Here are the nine tastiest weight loss meals that are 500 calories or less.

331 calories, 19 g fat (3 g saturated fat), 395 mg sodium, 30 g carbs (9 g fiber, 6 g sugar), 15 g protein

This pairing of ingredients comes together with minimal prep and makes for a filling meal. For those who prefer to minimize their animal protein, this vegetarian option is great. When buying cottage cheese, consider looking for a lower sodium option, and opt for 2% which is a little lower in fat and saturated fat than other options. To boost nutrients, consider adding sliced tomato or veggie sprouts to your toast. For a flavor boost, top everything with a dash of hot sauce or sprinkle of your favorite seasoning.

INGREDIENTS:

• 1 slice of multi-grain bread, toasted (109 calories)
• ½ avocado with pit removed (161 calories)
• 1/3 cup of 2% cottage cheese (61 calories)

HOW TO MAKE IT:

Mash your avocado, and spread it over toasted bread. Top it off with a spread of cottage cheese and optional vegetables and seasonings.

RELATED: 10 Best Trader Joe's Frozen Foods for Weight Loss

444 calories, 17 g fat (3 g saturated fat), 167 mg sodium, 58 g carbs (13 g fiber, 18 g sugar), 26 g protein

Overnight oats make for a balanced grab-and-go breakfast on busy mornings. At 13 grams of fiber, this breakfast is sure to leave you full and satisfied for much of the morning. You can swap the peanut butter for your nut and seed butter of choice, or exchange strawberries for other berries or fruit of your liking. For added flavor, mix in vanilla extract or cinnamon when prepping your oats the night before.

INGREDIENTS:

• ½ cup of old-fashioned rolled oats (154 calories)
• ½ cup of 2% milk (61 calories)
• 2/3 cup of non-fat plain Greek yogurt (59 calories)
• 1 tsp of chia seeds (23 calories)
• 1 Tbsp of peanut butter (94 calories)
• 1 cup of sliced strawberries (53 calories)

HOW TO MAKE IT:

Combine the oats, milk, yogurt, and chia seeds. Mix well, and store the mixture in an air-tight container in the refrigerator overnight. When you are ready to eat, stir in the peanut butter, and top it off with strawberries.

493 calories, 19 g fat (2 g saturated fat), 345 mg sodium, 41 g carbs (12 g fiber, 1 g sugar),40 g protein

This meal has the highest protein content on this list, making for an especially filling meal. Not to mention, 12 grams of fiber and only 1 gram of sugar aids in weight loss goals. Your poke bowl can be modified with easy and low-calorie ingredients to best suit your preferences. Add pickled ginger for a kick of flavor, top with bean sprouts and shredded carrots for added texture, and drizzle with chili sauce to turn up the heat.

INGREDIENTS:

• ½ cup of cooked brown rice (114 calories)
• 4 oz of ahi tuna, diced (120 calories)
• 1/2 Tbsp of low-sodium soy sauce (4 calories)
• ½ cup of edamame (94 calories)
• ½ avocado, diced (161 calories)
• Sesame seeds, to taste

HOW TO MAKE IT:

Prepare your brown rice. While your rice cooks, combine diced tuna and soy sauce in a bowl, and mix. Place in the refrigerator to marinate. Once your rice is cooked and cooled, add your serving to a bowl, and top it off with tuna, edamame, avocado, and sesame seeds.

RELATED: 10 Best Protein-Packed 100-Calorie Snacks for Weight Loss

393 calories, 18 g fat (3 g saturated fat), 315 mg sodium, 30 g carbs (13 g fiber, 7 g sugar), 30 g protein

This meal is loaded with fiber and protein, making it incredibly satisfying. Not to mention, it comes together easily. Having a rotisserie chicken on hand is an easy way to incorporate protein into meals. Enjoy the white and dark meat, but skip to the skin to save empty calories. When served with sweet potato, broccoli, and avocado, you have a balanced meal loaded with vitamins, minerals, and antioxidants.

INGREDIENTS:

• 1 small sweet potato (about 3.5 oz) (80 calories)
• 3 oz of rotisserie chicken breast, meat only, shredded (122 calories)
• 1 cup of broccoli, chopped (30 calories)
• ½ avocado, diced (161 calories)
• Salt and pepper, to taste

HOW TO MAKE IT:

Bake your sweet potato until tender. Meanwhile, steam your chopped broccoli. Once the potato is ready, cut it down the middle to open it, and top it with shredded chicken, steamed broccoli, and diced avocado. Top with salt and pepper to taste.

423 calories, 11 g fat (4 g saturated fat), 573 mg sodium, 49 g carbs (8 g fiber, 10 g sugar), 31 g protein

Stir fry can be put together with endless combinations of protein, sauce, and vegetables. To make for a low-prep meal, use rotisserie chicken and frozen vegetables that require minimal prep at home. Sesame oil and low-sodium soy sauce add a unique Asian flavor to this dish. Consider adding grated ginger for an extra boost of flavor! Another protein and fiber-packed meal, this one can be made with any lean protein you have on hand and your choice of vegetables.

INGREDIENTS:

• ½ cup of brown rice, cooked (114 calories)
• 3 oz of rotisserie chicken breast, meat only, shredded (122 calories)
• ½ Tbsp of sesame oil (60 calories)
• 1 cup of frozen stir fry vegetables (123 calories)
• ½ Tbsp of low-sodium soy sauce (4 calories)

HOW TO MAKE IT:

Heat the sesame oil in a pan over medium heat. Add the frozen vegetables, and cook until warm and tender. Add in the shredded chicken, and heat until warm. Turn off the heat, and toss in the soy sauce. Serve over warm brown rice.

RELATED: 10 Best Superfood Snacks to Strip Away Belly Fat

474 calories, 29 g fat (7 g saturated fat), 521 mg sodium, 31 g carbs (10 g fiber, 1 g sugar), 21 g protein

A classic breakfast that could easily transition into lunch or dinner, breakfast tacos are another meal that offers loads of versatility. Eggs bring the protein, and avocado incorporates filling fat and fiber into the meal. Top with cheese and pico de gallo for a flavor and nutrient boost! Corn tortillas are lower in carbs and calories than flour tortillas, making this meal a great option if you are staying under 500 calories per meal.

INGREDIENTS:

• 2 corn tortillas (105 calories)
• 2 large eggs (143 calories)
• 2 Tbsp of shredded Mexican cheese (55 calories)
• ½ avocado, sliced (161 calories)
• ¼ cup of pico de gallo (10 calories)

HOW TO MAKE IT:

Heat a non-stick pan over medium heat, and coat it with cooking spray if needed. Meanwhile, crack your eggs in a bowl, and whisk together. Once the pan is heated, pour in the eggs, and gently scramble with a spatula. Once cooked, divide the eggs into two corn tortillas, and top with shredded cheese, sliced avocado, and pico de gallo.

RELATED: The 20 Worst Ways to Lose Weight

487 calories, 20 g fat (9 g saturated fat), 75 mg sodium, 53 g carbs (8 g fiber, 34 g sugar), 18 g protein

Another incredibly versatile meal, smoothie bowls are known for their nutrient density and fiber. This option lives up to that reputation with 2.5 cups of produce packed into the meal! Greek yogurt is a great protein source that also adds creaminess to this bowl, and the toppings incorporate a bit more protein, fat, and fiber to make a well-rounded option. While this recipe calls for bananas and berries, feel free to experiment with fruit combinations to create your perfect smoothie bowl.

INGREDIENTS:

• 1 banana (122 calories)
• 1 cup of frozen berries (63 calories)
• 2/3 cup of non-fat plain Greek yogurt (90 calories)
• 1 cup of raw spinach (7 calories)
• Water, as needed

Toppings:

• 1 Tbsp of hemp seeds (55 calories)
• 1 Tbsp of chopped walnuts (50 calories)
• 1 Tbsp of shredded coconut, unsweetened (100 calories)

HOW TO MAKE IT:

Combine all ingredients above (other than the toppings) in a blender, and pulse on high until well combined. Start by adding only a tablespoon of water, and gradually add until you reach your desired texture. Once blended, serve your smoothie in a bowl, and top with hemp seeds, walnuts, and coconut.

455 calories, 23 g fat (0 g saturated fat), 635 mg sodium, 34 g carbs (5 g fiber, 18 g sugar), 27 g protein

With only five ingredients, this dish makes for an easy meal. But, don't worry, flavor is not sacrificed! Prepared stir fry sauce brings tons of flavor and is so convenient. Just make sure to compare options at the store, as some brands have more sugar than others, and choose one with the lowest amount of added sugar to help toward your weight loss goals. Lean turkey makes for a filling, low-fat protein source and allows you to put fat grams towards flavor and fiber-packed peanuts. The shredded carrots on top add a nice texture. Consider incorporating other raw veggies, like cucumber sticks or sliced bell pepper for even more fiber and crunch.

INGREDIENTS:

• 3.5 oz of 93% lean ground turkey, raw (153 calories)
• ¼ cup of stir fry sauce (56 calories)
• ½ cup of shredded carrots (31 calories)
• 4 bib lettuce leaves, large (8 calories)
• ¼ cup of peanuts, raw, chopped (207 calories)

HOW TO MAKE IT:

Heat a non-stick pan over medium heat, and coat with cooking spray if needed. Once heated, add the ground turkey, and brown until thoroughly cooked. Remove from heat, and stir in the stir-fry sauce. Once heated, divide your meat into four portions, and serve equally in lettuce cups. Top with shredded carrots and chopped peanuts.

479 calories, 21 g fat (3 g saturated fat), 436 mg sodium, 46 g carbs (8 g fiber, 6 g sugar), 27 g protein

Shrimp is a lean source of protein and cooks fairly quickly, making it a convenient option. Not to mention, it is low in calories relative to meat, making for a great weight loss meal. Pesto adds tons of flavor and healthy fats, and whole wheat pasta is an impressive source of fiber. When combined, you have a balanced, filling meal. The grape tomatoes add more volume to your meal, not to mention fiber and flavor.

INGREDIENTS:

• 3 oz of shrimp, raw, peeled and deveined (72 calories)
• ½ Tbsp of oil olive oil (60 calories)
• 2 Tbsp of pesto (116 calories)
• 1 cup of whole wheat spaghetti, cooked (184 calories)
• 1 cup of grape tomatoes, raw, halved (47 calories)

HOW TO MAKE IT:

Heat the olive oil in a pan over medium-high heat. Once heated, add the shrimp, and cook thoroughly. Remove shrimp from heat, and toss with 1 tablespoon of pesto. Next, combine the remaining tablespoon of pesto and halved tomatoes with your cooked pasta. Toss until well incorporated. Top it off with pesto shrimp, and serve warm.

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The post 9 Tastiest Weight Loss Meals That Are 500 Calories or Less appeared first on Eat This Not That.

It likely comes as no surprise that less processed food is generally better for your body. Minimally processed food is less likely to have added salt, sugar, preservatives, and additives that could impact your skin and overall health. When improving your diet for skin health, focus on foods in their natural state, or close to. Fruits, veggies, lean protein, nuts, seeds, and some oils are examples of food with few to no added ingredients. If the only ingredient is the food itself (e.g. the only ingredient in a kiwi is kiwi), you are on your way to improved food quality that could boost the health and appearance of your skin!

In addition to eating certain foods and avoiding others, make sure you are drinking enough water. There is no one hydration goal that works for everyone; however, one study noted improved skin hydration levels in a group that consumed 5.2 liters of water a day compared to the group that consumed 3.2 liters. Limiting your skin's exposure to the sun and wearing sunscreen daily are other methods to protect your skin's health. Read on to learn the 14 best foods for your skin, and for more, don't miss The Best Supplements That Reverse Skin Aging, Say Dietitians.

This fish is a great source of omega-3 fat, a nutrient important to skin health. This nutrient can also reduce inflammation in the body, potentially reducing the incidence of acne, too. Shopping for seafood can feel intimidating for some. When it comes to salmon, I recommend Chilean salmon because of its notable omega-3 content. It is also low in mercury, making it a safe option for your whole family- including pregnant women and children. Enjoy grilled, baked, or pan-cooked salmon over a salad full of vitamin C-rich produce and topped with olive oil for even more skin benefits.

RELATED: The 12 Healthiest Fish You Should Be Eating—and 3 to Avoid

Similar to fish, walnuts are also a source of omega-3 fatty acids. Not only can this essential fat improve your skin, but walnuts are also a source of zinc, another skin-promoting nutrient. This mineral is involved in skin barrier function and wound healing and also serves inflammatory and antimicrobial regulatory functions. While topical zinc products may be used for their skin benefits, the zinc you consume can have an impact, too. Walnuts make for an easy snack or addition to your morning oatmeal, homemade trail mix, or as a salad topper.

The majority of calories in avocados come from fat, and this nutrient profile allows avocados to benefit the skin. Higher intake of total fat and unsaturated fat, like that found in avocado, are associated with improved skin elasticity, according to a study. This study also noted a higher intake of green and yellow vegetables is associated with a decreased wrinkle score. Avocados are a blend of both of these features and can require minimal prep before eating. An especially convenient source of avocado is WHOLLY AVOCADO. Made with only 100% avocado and nothing else, WHOLLY AVOCADO is ripe and always ready and makes enjoying avocado easy and hassle-free with no need for cutting or waiting on fussy avocados—perfect for adding to salads or smoothies. I love the Avocado Minis because they are perfectly portioned.

Tomatoes are a rich source of vitamin C, a nutrient with antioxidant effects that also aids in the production of collagen in your body. This protein can aid skin elasticity, leading to a more youthful look. Certain compounds in tomatoes, like lycopene, can also protect your skin from UV ray damage. Many fruits and veggies are packed with vitamin C making them good foods for your skin. For enjoyable ways to boost vitamin C intake, tomatoes can be drizzled with olive oil, combined in a salad with green and yellow veggies, or made into a gazpacho soup.

As hydration is an important part of your skin health, other liquids besides water may help boost hydration and provide added skin benefits. Green tea is known for its high antioxidant content, and this allows it to also protect your skin from the sun. Another study also found green tea consumption improved skin elasticity, texture, and hydration. Enjoy green tea as part of your daily hydration, and consider adding a squeeze of lemon for a boost of vitamin C. Just avoid adding sugar to your drink as it can actually have a negative impact on your skin.

RELATED: What Happens to Your Body If You Drink Tea Every Day

With color varieties in green, yellow, orange, and red, bell pepper is another food high in vitamin C. A previously mentioned study noted the skin benefits of green and yellow vegetables, which could include bell peppers. Another study showed women with a higher intake of vitamin C had a lower likelihood of wrinkling. One cup of chopped green bell pepper provides 120 milligrams of vitamin C, an amount that meets the daily recommended intake for adults. Enjoy raw bell peppers with dips, add them to your salad, or incorporate them into your favorite savory dishes for added crunch and vitamin C.

Kiwifruit is yet another food packed with vitamin C. Not only does one fruit provide 64 milligrams of this vitamin, but it also contains vitamin E. This vitamin promotes skin integrity by protecting your epidermis from damaging UV rays and oxidative stress. Kiwi also contains antioxidants that can further protect skin cells. Kiwi is known for its bright green flesh and black seeds and is most often enjoyed in fruit salads or on its own. Blend into smoothies or top a parfait for other incorporations into daily eating habits.

RELATED: 18 Best Fruits & Vegetables to Keep You Fuller Longer

Similar to other green vegetables, broccoli also appears to be beneficial to the skin. This is largely due to its zinc and vitamin C content, and the presence of lutein. This pigment is a type of carotenoid that is responsible for the yellow, red, and orange colors in produce. Lutein also appears to protect the skin damage induced by UV rays. Broccoli can be enjoyed raw or cooked; however, cooking produce at high heat can destroy vitamin C. Other foods high in lutein include spinach, bell peppers, and carrots.

A source of essential nutrients protein and fats, eggs are also a source of skin-protecting lutein.

In addition to containing lutein, the protein in eggs helps to promote skin integrity. In fact, one study noted that protein-energy deficiency can cause wasting of the dermis and reductions in collagen density. Additionally, previously mentioned research noted total fat intake could positively benefit skin elasticity. As a convenient source of protein, fat, and lutein, eggs can be incorporated into your daily diet to promote skin health. Fried, boiled, scrambled, or poached, eggs can be enjoyed in a variety of ways and easily paired with other skin-promoting foods.

An ingredient that can be incorporated into sweet and savory dishes, olive oil is another food packed with healthy fats. One tablespoon of this oil packs about 14 grams of fat, most of which are from unsaturated sources. Olive oil also contains vitamin E protects the skin from UV rays and can enhance the absorption of carotenoids, another skin-benefiting nutrient. Carotenoids are in several foods on this list, including orange bell pepper, tomato, and broccoli, and can also be found in kale, spinach, and carrots. Preparing these vegetables with olive oil may allow you to get more skin-benefitting effects out of your produce. When choosing olive oil, Terra Delyssa is an amazing option that uses olives grown without any chemicals or pesticides. They even have a unique traceability feature that allows you to track the olives from the orchard to the filling of the dark glass bottle.

RELATED: The #1 Best Low-Fat Diet for Weight Loss

This berry is a source of antioxidants and vitamin C. This enables strawberries to benefit the skin, and research also suggests these anti-inflammatory properties that could treat acne. When consumed, vitamin C can serve anti-inflammatory functions within the body, including skin issues, and this vitamin can also be applied topically to further aid the skin. As part of a vitamin C-rich diet, include strawberries and other fruits throughout the day. Incorporate into snacks and meals, or swap your typical sugar-sweetened desserts for this fruit with natural sweetness.

A source of important nutrients, protein, and collagen, bone broth can benefit the skin in a variety of ways. Protein appears to reduce wasting of the dermis and collagen consumption can reduce and delay skin aging. A tasty way to eat more collagen is by sipping on bone broth. Azuluna Pasture-Raised Chicken Bone Broth packs 14 grams of protein and 8 grams of collagen. Not only is this great for your skin, but Azuluna only uses pasture-raised chickens and regenerative farming practices which makes their bone broth better for the people and the planet. Enjoy on its own for a simple snack, or use in broth-based dishes for a nutrient boost.

Many nuts and seeds contain nutrients that benefit the skin. In the case of sunflower seeds, they pack vitamin E, zinc, fat, and protein, all of which aid skin appearance and health. Dietary protein is important in repairing skin tissue and is essential to the skin renewal cycle, which is 28 days. As a convenient source of protein and other nutrients that benefit the skin, sunflower seeds earn a place on this list. Additionally, sunflower seeds can be an alternative to nuts for those who have sensitivities and allergies. Incorporate sunflower seeds into trail mix, add to your oatmeal or salad, or even incorporate into baked goods as a crunchy topping on muffins and breads.

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This small, bright red fruit is another concentrated source of antioxidants. This makes cherries a beneficial food for skin health and for whole body wellness. Cherries contain vitamins C, E, and A, all of which have antioxidant properties. Tart cherries, in particular, have a high concentration of melatonin which has sleep-regulating properties. Eating cherries and drinking cherry juice can help promote improved sleep which can further aid skin. In fact, chronic poor sleep appears to be associated with diminished skin barrier function. With multifaceted benefits on skin health, add whole cherries to meals or snacks, or add cherry juice (no added sugar) to your favorite smoothie loaded with other skin-benefiting ingredients.

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How to order "healthy" fast-food burritos.

If you are trying to choose healthier burritos at your favorite Mexican fast-food joint, here are a few tips to keep in mind.

• Skip the sauce. This can be a way to drastically reduce the number of calories and fat grams in your meal. Most sauces don't provide much nutritional value, and you can instead look for flavor in pico de gallo, hot sauce, and salsa, all of which are much lower in calories and fat.

• Go grilled. Meat is a lean way to add protein to your burrito, but fried options pack extra calories, fat, and saturated fat. Choose grilled chicken, fish, or shrimp as the leanest options. Steak and carnitas can even be lower in fat than fried options.

• Skip some of the tortilla. The tortilla of a fast-food burrito can provide nearly half of the calories and loads of carbs. Try tearing off excess tortilla that isn't keeping the burrito together, or avoiding that last bite that is usually just folded up tortilla. This may not save a significant number of calories, but it can work towards creating a healthier meal with a better balance of nutrients.

Read on for the healthiest fast-food burrito options, and for more, don't miss The #1 Unhealthiest Order at 9 Major Fast-Food Mexican Chains.

The tortilla alone at Chipotle provides over 300 calories, making this a high-calorie option. However, the fillings you choose have an even bigger impact. To make this the healthiest burrito at Chipotle, go with steak which is their lowest calorie and fat protein. Skip the rice as the tortilla already provides enough carbs, but add black beans for their fiber and protein boost. Add fresh tomato salsa and fajita veggies to boost flavor and nutrients for a few calories, and load in extra romaine lettuce for a nice texture and nutritious filler for only 10 calories.

RELATED: 20 Healthy Fast-Food Orders, According to Dietitians

Although this burrito packs 880 calories, this is lower than the other options on the Qdoba menu. This option is made with plant-based protein, making it friendly for vegetarian eaters, and contains a whopping 20 grams of fiber! This makes for an especially filling meal. To make this burrito a little healthier, skip the rice and corn. This will lower carbs and calories without taking much away from fiber. Also, go with the whole wheat tortilla for a slightly lower carb and calorie count.

This may not be the lowest calorie option on the menu, but its grilled chicken and lettuce combined with a couple of modifications make this the healthiest option. To drastically cut calories and fat grams, go "easy" on the ranch and chipotle sauces. This alone saves 80 calories, mostly from fat. You can also ask for extra lettuce and tomato to boost fiber and create a more filling burrito.

RELATED: 10 Best Secret Menu Options at Taco Bell

This burrito is loaded with fajita grilled chicken, pico de gallo, and cheese. Although this option is packed with protein, it is lower in fiber and provides more saturated fat than other options on this list. To maintain this calorie count, make sure to skip the sauces that come with this burrito and add empty calories. You can ask for light cheese to save some calories and fat grams, but your best bet may be to split this burrito or save half for another meal to save calories.

Moe's offers a junior-size tortilla that is 2 inches smaller in diameter than the regular option. This alone saves 100 calories! In your junior tortilla, add fish for lean protein, pinto beans for a boost of fiber, and a selection of veggies. Southwest slaw and grilled peppers are my selection here, and you can also add cucumber, tomato, and grilled mushrooms for a few extra calories. Top with shredded cheese and a squeeze of lime for a meal just over 400 calories and the lowest sodium count on this list.

RELATED: 21 Best Low-Sodium Fast-Food Orders, According to Dietitians

This classic fast-food order is simple and the best option for several reasons. Not only is it the lowest calorie burrito on the menu, but it also packs the lowest fat, saturated fat, and sodium content. With 9 grams of fiber and 17 grams of protein, this burrito should leave you full and satisfied. However, if you are looking for more, add a side salad using salsa as the dressing for an extra 45 calories. With zero modifications needed, this makes for an easy option at Taco John's.

RELATED: The 8 Worst Breakfast Foods for Weight Loss

Although this burrito has 37 grams of fat, 14 of which are saturated, it is still one of the best options on the menu. The Baja Fresh burrito provides an impressive 6 grams of fiber and 22 grams of protein, making for a filling meal. Choose grilled chicken, fish, or shrimp as the leanest protein options, and consider skipping the melted jack cheese to cut back on some fat, saturated fat, and calories. The burrito will still pack plenty of flavor from guacamole and pico de gallo!

For only 250 calories, this burrito packs plenty of flavor and 13 grams of protein. As the lowest fat and calorie option on this list, it allows you to pack in nutritious sides to make for a well-rounded meal. The main shortcoming of this option is that it provides zero fiber. To boost fiber at the meal, pair your burrito with a side order of guacamole for 120 calories and 6 grams of fiber. This keeps your meal under 400 calories and boosts nutrient intake. Dip your chicken cheddar roller in the guac or enjoy your roller with raw veggies from home.

RELATED: Are Avocados Good for You? 10 Science-Backed Effects of Eating Them

With only 9 grams of net carb in this burrito, it is a good option for those staying mindful of carb intake. There is certainly no shortage of fiber in this option, and it is loaded with protein, too. Although it contains 34 grams of fat, only 7 of those grams are saturated, making it a healthier source of fat than many other burritos. To lower fat and calories in this meal, skip the creamy cilantro dressing. The remaining ingredients include a keto tortilla, cabbage, cotija cheese, avocado, and pico de gallo so there is still plenty of flavor and texture in this burrito.

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Choosing habits that work within your lifestyle while allowing you to work toward your goals is key. The foods you eat, portions, food pairings, and timing of meals and snacks play significant roles in weight loss. However, you can't discount the importance of other lifestyle factors. Sleep, stress management, and exercise also contribute to weight loss and overall health. If you are trying to lose 50 pounds or more, focus on several areas of your wellness to maximize your results. That means instead of just focusing on exercise, make sure you pay attention to your eating habits, stress, and sleep as well.

If overhauling your lifestyle for weight loss sounds intimidating, start small. Choose a few habits from this list to start with, and as you feel more confident in incorporating them into your regular routine, improve more habits. You can make significant improvements to your lifestyle over time, contributing to weight loss. Here is how to lose 50 pounds or more. Keep reading to learn our best tips, and when you're done, don't miss out on these 7 Habits To Slim Down a Thick Waist in 30 Days.

Protein is an incredibly satiating ingredient and can help you feel full and satisfied longer between eating. Instead of having just a bowl of cereal for breakfast or a sugary granola bar for your morning snack, incorporate protein into each meal and snack. Serve your cereal over cottage cheese or Greek yogurt, and swap your granola bar for a protein bar, like Quantum Energy Square which packs 10 grams of plant-based protein. These bars also provide four grams of fiber to improve satiety and slow the absorption of glucose. Bonus points? These bars contain organic green coffee equivalent to one cup of joe. This makes for a great pre-workout snack that provides an energy boost without the jitters that often come along with caffeinated workout supplements.

For other easy protein ideas, you can cook meat in bulk to add to meals throughout the week, make hard-boiled eggs for a fast snack, and use low-prep protein sources, like nuts, seeds, and cheese for meal and snack additions.

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Fiber is a form of carbohydrate that has a very filling effect, similar to protein. This nutrient also benefits the digestive tract and slows the absorption of glucose in your body to create more stable energy. Based on age and gender, adults should consume 22 to 34 grams of fiber per day. To do this, choose whole grain carbs, eat several servings of produce daily, increase the nuts and seeds in your diet, and compare the fiber content of manufactured foods, like cereal, bread, and crackers.

Research shows most adults don't eat enough produce on a daily basis. This can leave you short on fiber intake and limits the number of essential vitamins and minerals you consume in a day. Aim for five servings of produce each day. This could be a cup of berries in your oatmeal, an apple and string cheese for snack, a large salad for lunch, baby carrots with hummus in the afternoon, and a side dish of roasted broccoli at dinner. Incorporating fruits and veggies into your routine doesn't have to add complexity to your meal planning. Enjoy raw fruits and veggies for simplicity, and use convenient steam-in-bag veggie options and bagged salad kits for easy ways to boost produce intake.

Exercise can drastically increase your energy expenditure, and skipping a meal or snack after your workout can hinder your weight loss goals and leave you starving later in the day. By eating after exercise, you will also be benefiting your muscle recovery. A source of protein and carbs within 45 minutes of finishing your workouts should be the goal. A simple snack of Greek yogurt with berries, a small handful of trail mix with dried fruit, or a balanced breakfast after an early morning workout are ideas for better eating habits post-exercise.

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When you don't drink enough fluids, you may experience symptoms similar to hunger. These could include lethargy, lightheadedness, and trouble concentrating. If you experience one of these symptoms, let alone multiple, you may be inclined to grab a snack. This could lead to overeating throughout the day, making weight loss more challenging.

Improving your hydration is one way to reduce symptoms that could be confused with hunger. Although there is not one amount of fluid that meets everyone's needs, you should be drinking frequently throughout the day. Pay attention to your urine color with the goal of very pale yellow or clear urine within a few hours of waking up. A minimum of 80 ounces of total fluid per day, at least half coming from water, is a goal that meets the needs of many people.

When it comes to eating, intention is important. This means you are choosing to eat for a specific purpose (ie. it has been three hours since your last meal or you just finished a workout) rather than eating just because food is easily accessible. Mindless eating can contribute significant calories to your day, many of which are empty calories that don't contribute to fullness. While eating for enjoyment can be part of a healthy eating approach, it shouldn't be the main approach to food. Purposefully choose nutritious foods that help you feel good, allow you to make progress toward your goals, and contribute to your overall nutrient intake.

Refined sugar, which is found in pastries, desserts, sauces, soda, and more, can promote obesity and contribute to the risk of chronic disease, according to research. You may be surprised at how many of your common foods and drinks contain sugar, so take inventory as you begin your weight loss journey.

The American Heart Association (AHA) recommends men consume only up to 150 calories a day of added sugars and women up to 100 calories daily. If you find yourself eating and drinking over these respective numbers, here are some ways to cut back. Use half as much sugar in your morning coffee, trade your evening ice cream for a square of dark chocolate, and swap the afternoon candy bowl visit with a more filling snack, like an apple with peanut butter.

Liquids can be a sneaky source of added sugar. Soda may be the most obvious sweetened drink, but don't overlook the added sugar in other common beverages. Sweet tea, lemonade, juice, sweetened coffee drinks, and energy drinks only begin to list the drinks with added sugar. Even drinks you may consider to be healthy options, like kombucha and coconut water, can have several grams of added sugar. These drinks can contribute significant calories to your day, making weight loss more challenging.

To maximize your weight loss efforts, skip liquid calories as often as possible, and choose plain water as a main source of hydration. Unsweetened tea and unsweetened sparkling water are other beverages you can incorporate into your hydration that won't detract from your weight goals.

RELATED: 10 Best Trader Joe's Frozen Foods for Weight Loss

Talking to a friend who is on a similar journey, hiring a dietitian or trainer for guidance, and using online tracking tools are examples of accountability. The extra set of eyes may help you stay on track with the habits that will help you ultimately meet your weight loss goals. Sharing your goals with other people can help keep you on track during times when your motivation may be lacking. And, working alongside others with similar goals provides a support network for a process that can be physically and emotionally challenging.

When trying to lose weight, you are more likely to have success when you prepare the majority of your foods. While you can choose reasonable options when eating out, even healthy restaurant and fast-food selections can pack a surprising number of calories and lack important nutrients, like fiber.

The good news is cooking doesn't have to be expensive or take up all of your spare time. A healthy homemade meal for weight loss can be as simple as skinless rotisserie chicken served over microwaved brown rice and a side of steamed broccoli. A meal like this can take fewer than 10 minutes to prepare, packs essential nutrients, and can easily be portioned to meet your personal needs.

When you do eat out, don't be afraid to ask for modifications on your meal. Dressing, sauces, and oil are examples of ingredients you are better off modifying to keep calories more reasonable at a restaurant. For example, order your salad with dressing on the side so you can decide how much to use. Similarly, if your dish includes a sauce, ask for that on the side so you can choose your portion. In the case of vegetables, you can ask for light oil to be used during preparation or skip the oil altogether and modify your roasted vegetable to a steamed option to keep it light.

It may be convenient to grab a cereal bar for breakfast as you head out the door or eat only a banana when you need a quick snack, but pairing carbs with fat and protein may help you lose weight. Carb-based foods usually aren't as filling as those made with protein and fat and may lead to a spike and crash of energy when eaten on their own. Instead of just a cereal bar for breakfast, pair it with some nuts for an easy way to incorporate protein and fat. Fruit makes a great snack, but pair it with nut butter, cheese, Greek yogurt, or nuts for a more balanced option that will improve satiety.

RELATED: 18 Daily Habits That Blast Belly Fat

Eating too close to bed could lead to a higher calorie intake and weight gain. Lying down shortly after eating may also cause other uncomfortable symptoms, like reflux. To maximize weight loss and improve your overall sleep quality, have your final food of the day at least two hours before you plan to go to bed. This doesn't mean you have to skip your nightly square of dark chocolate or reasonable dessert, just have it a little earlier to work within the two-hour guideline.

Sticking to an eating schedule throughout the day may contribute to your weight loss success. This can keep you from becoming so ravenous that it is hard to make good food choices and control portion sizes.

Have you ever skipped lunch and found yourself with a huge appetite by the time dinner rolled around? This is the case for many people and can be avoided with more frequent eating during the day. Aim to go no longer than four hours without eating to maintain more reasonable levels of hunger and avoid the overeating that often accompanies skipped meals and snacks.

Losing 50 pounds is a great accomplishment—one that will take commitment over a period of time. Don't be discouraged if you notice less weight loss some weeks compared to others, and know losing weight is not always a linear process. Even if you sometimes see a small increase in weight, if your overall trend is down from the start of your journey, you are moving in the right direction.

Maintainable habits that fit into your lifestyle are important. If the habits you practice to lose weight feel doable, you are more likely to stick with them for the long haul. This not only aids weight loss, but can contribute to weight maintenance once you meet your goal.

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What Is a Low-Fat Diet?

Although low-fat diets have been a weight loss approach for many years, there is no scientific definition for this approach. However, guidelines for this diet will suggest that you eat fewer than 30% of your total calories from fat. For example, if you eat 1,500 calories in a diet, fewer than 450 calories (or 50 grams) should come from fat.

To make this diet work for your health and weight loss goals even more, you should pay attention to the types of fat you eat. While all fats contain around nine calories per gram, the quality of these various fats is not created equally. Unsaturated fats are largely found in plant-based foods like avocado, nuts, seeds, and olive oil. This type of fat is thought to be more beneficial for your health, as it can improve blood cholesterol levels, promote heart health, and reduce inflammation. To achieve these benefits, the majority of the fat grams you eat should come from unsaturated sources.

The other main form of fat is saturated fat. This is generally found in animal-based sources, like butter, cream, red meat, and cheese. The American Heart Association (AHA) recommends eating no more than 6% of your total calories from saturated fat. This is because saturated fat may negatively impact your cholesterol levels and heart health. While following a low-fat diet, all grams of fat should be limited to fewer than 30% of your total calories, and you should keep a watchful eye on consuming minimal amounts of saturated fat within that budget.

Lastly, trans fats can be found in processed foods and are also considered to be an unhealthy form of fat. The AHA recommends reducing your intake of trans fats and limiting your intake of foods that contain partially hydrogenated vegetable oil that feature this nutrient.

Low-fat diets gained popularity because it is a dietary approach that can restrict your calorie intake. Each gram of fat contains nine calories, which is more than double what carbs and protein provide. By limiting your total intake of fat, you can more significantly reduce your calorie intake than if you just restricted carb and protein consumption. If you are able to scale back your calorie intake, and eat fewer calories than you burn in a day, this may help you reach your weight loss goals.

The Benefits of Low-Fat Diets for Weight Loss:

When you reduce the total grams of fat you eat in a day, you can reduce your total calorie intake. This can create an equation that is more favorable for weight loss. At the same time, a low-fat diet can reduce the amount of saturated fat you eat in a day, further aiding your health. While saturated and unsaturated fats both contain nine calories per gram, focusing your fat intake on plant-based sources of fat may have more benefits to your health. Additionally, while fat may be limited more than carbs and protein, eating 25% to 30% of your total calories from fat still allows a comfortable budget to be able to enjoy the fat-containing foods you love, while still achieving weight loss.

RELATED: The 20 Worst Ways to Lose Weight

The Best Low-Fat Diet for Weight Loss:

When choosing a low-fat diet that works for your weight loss goals, there are several factors to keep in mind. Reducing calorie intake is a goal of this dietary approach, although there are other nutrients that may become less available with this practice. Here is a breakdown of low-fat diets, and which is the best.

Very Low-Fat Diet

This dietary approach takes fat restriction to another level, recommending you limit your daily fat intake to less than 10% of your total calories. While this can reduce your calorie intake, it can also reduce your consumption of omega-3 fats, other unsaturated fats, and vitamins found in foods rich in fat. Although there is research to suggest a very low-fat diet may possess cardiac benefits, other data suggests nutrient deficiencies may be a concern for some subgroups following a very low-fat diet. For these reasons, this may not be the best low-fat diet for most people.

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High-Carb, Low-Fat Diet

While you reduce your total fat intake, you'll have to increase protein and carbs in your diet to meet your energy needs. While carbs can be a source of important nutrients, like B vitamins and fiber, many carbs-dense foods are processed with added sodium and sugar. This makes them less ideal for weight loss. High-carbohydrate intake is considered to be more than 60% of your total calories. Research shows that meals high in carbohydrates can increase blood sugar and triglycerides, and decrease the good cholesterol in your blood. While this can be partly due to the carb sources, you may be better off reducing your total carb intake to promote health and weight loss.

Low-Fat, Moderate Carb and Protein Diet

In nutrition, extremes are usually not recommended. For example, a very low-fat diet may aid in weight loss and heart health, however, it could lead to nutrient deficiencies that have a ripple effect within the body. And, eating way too much carbs may also have some negative outcomes. Instead of eating on the extremes, a more moderate, balanced diet is usually the best. A low-fat diet (less than 30% of your total calories) with moderate amounts of carbs and protein, may aid in weight loss while also contributing to health parameters.

In fact, research noted that moderate carb intake between 50% to 55% of daily calorie intake was associated with decreased death rates than individuals who usually consumed high or low-carb meals. Additionally, a diet that contains moderate amounts of carbs can provide satiating fiber, which can aid in weight loss. Similarly, moderate amounts of protein could be beneficial for weight loss. One study found individuals who ate a moderate protein diet achieved more fat loss than those eating a high-carb diet. While this particular study calculated protein needs based on weight rather than a percentage of calories, it can be assumed that a moderate protein intake could fall between 20% to 35% of total calories. Based on this information, a low-fat, moderate carb and protein diet may be best for weight loss results and health outcomes.

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Tips for Success on a Low-Fat Diet:

If you are new to a low-fat diet and trying to figure out how to improve your food intake, here are a few tips.

• Avoid fried foods. Chips, fries, fried meat, and pastries are just some examples of fried foods. This preparation can drastically increase the oil and fat grams in your diet, making it hard to meet the low-fat guidelines. Instead, choose preparations that use less oil, like baked, steamed, sautéed and roasted.
• Limit fatty meat. If you can see dense marbling in meat, like a steak, you are better off skipping it. These cuts are high in fat and saturated fat, making a low-fat diet hard to follow. Instead, stick with fish and poultry, and occasional lean cuts of red meat and pork.
• Find low-fat foods that are convenient. But watch out—many packaged foods are loaded with added fats, which can take away from your weight loss progress. If you need some inspiration, egglife egg white wraps are a great, convenient low-fat option. Because they are made of 95% egg whites, they contain one gram or less of fat. These tasty and versatile wraps are the perfect substitute for tortillas, packing five grams of protein and less than 35 calories to further promote weight loss and help you reach your goals.

RELATED: 18 Daily Habits That Blast Belly Fat

Nutrient deficiency and inadequate intake of essential fats are the main concerns when following a low-fat diet. Because of this, it is important to stay vigilant of your fat sources and amounts while following this approach. Each meal should contain some form of fat to ensure intake throughout the day, and you may also consider an omega-3 supplement to ensure you consume enough of this essential nutrient. Incorporate small amounts of fat-containing foods throughout the day, like avocado at breakfast, olive oil on your salad, a small portion of nuts for snacks, and salmon rich in unsaturated fat for dinner. This example plan meets low-fat diet parameters while still allowing you to meet your minimum requirements for fat intake.

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With claims that these powders support overall wellness, improve immunity, and benefit digestive health, you may think they are a no-brainer to include in your wellness regimen. But while some options can definitely be additive to your overall nutrient intake and come along with benefits, not all options are created equally.

Read on to learn more about what greens powders are, if there's any evidence to support their claims, how to pick the best supplement for your health goals, and if they are really worth the hype. And for more, don't miss 9 Best High-Protein Foods for Building Lean Muscle.

What Are Greens Powders?

Green powders are a supplement made from numerous ingredients. Most often, you'll find these powders made from greens and other vegetables, and they also may include probiotics and digestive enzymes to boost their wellness benefits. Seeing the supplement facts of a greens powder can be overwhelming as you can easily find lists that include tens of ingredients, some of which are not the least bit familiar.

Some of the other ingredients commonly found in green powders include adaptogen mushrooms, fruits, and fiber blends. These additional ingredients beyond the base of greens are one of the main differentiators from one greens powder to the next. You'll also find some options are flavored to help disguise the green taste while others embrace the natural earthiness of the product without any added flavors or sweeteners.

RELATED: 7 Best Antioxidant-Rich Foods to Reduce Inflammation

A Review of The Health Claims: Is There Any Evidence?

There is no shortage of health claims associated with greens powders, but do these supplements really stand up to the hype? According to research, you may want to consider adding one of these popular powders to your routine.

You likely aren't surprised to hear most adults don't eat enough vegetables. According to the Centers for Disease Control and Prevention (CDC), only one in 10 adults eats enough fruits and veggies. This means Americans could be shorting themselves on the valuable vitamins, minerals, and antioxidants they consume on a daily basis. In fact, this shortcoming in produce intake could increase the risk of developing chronic diseases, like diabetes and heart disease, according to the CDC report. With this in mind, a greens powder may be a convenient way to boost your intake of nutrients found in fruits and vegetables.

RELATED: Surprising Side Effects of Not Eating Enough Vegetables

While the supplement facts of a greens powder may not include every micronutrient found in the product, you'll frequently see certain nutrients listed. Vitamins A, C, and K are three of the more frequently listed nutrients, and some labels will include others, like potassium, selenium, and more. Across the board, green powders are generally low in calories and contain concentrated amounts of plant compounds with antioxidant effects.

Even if you eat the recommended two to three cups of vegetables per day, you may still benefit from a daily greens powder supplement. In fact, one study conducted using a greens powder suggested the antioxidant properties of this powder could play a role in reducing your risk of chronic diseases. Additionally, these supplements generally contain notable amounts of vitamins A and C that benefit the immune system. The probiotics found in green powders can also aid the digestive system and support immunity.

While not a substitute for a well-rounded diet that includes plenty of fruits and vegetables, a greens powder appears to promote well-being through several mechanisms.

How To Choose The Best Greens Powder

With documented benefits and little downside to incorporating a green supplement into your daily routine, you may be interested in purchasing one of these powders. With so many products available, deciphering the best for you comes down to your personal needs and preferences, and there are a few key factors to keep in mind when choosing a greens powder.

Start by looking at certifications. For example, you'll see options free from dairy and soy, amongst other allergens, and varieties that are also third-party tested to confirm the supplement fact panel.

Decide what your nutritional goals are. You'll also want to choose your greens powder based on what you are looking to get from the supplements. All green powders will have a green base that is notable for providing immune benefits, and most will also include probiotics to aid your digestive system. If you are looking for a product with adaptogens that aid in mental health, you may choose a supplement that includes ingredients like Lion's Mane mushroom, and if liver health is a top priority of you, milk thistle may be an ingredient you look for in your supplement.

Across the board, look for options with no added sugar and one that suits your budget. While some products may cost around one dollar per serving, others may be over three dollars.

Lastly, choose an option that you can enjoy on a regular basis. A product that you force yourself to take may result in less consistent usage. Instead, a greens powder with a sugar-free sweetener, like stevia, or flavoring may make the product more enjoyable, and therefore increase your daily compliance to the product.

RELATED: These Are the 10 Best Greens Powders You Can Buy, According to Nutritionists

The Verdict: Are Green Powders Worth The Hype?

Greens powders can certainly add value to your nutritional intake. These supplements provide a variety of vitamins and minerals, as well as antioxidants and other compounds that aid various body systems. While you should aim to eat adequate amounts of fruits and vegetables each day to reap their full benefits, a greens powder can be one way to fill nutritional gaps or add additional nutrients to your regular intake.

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The post Are Greens Powders Worth The Hype? Dietitians Weigh In appeared first on Eat This Not That.

If you are trying to lose weight, keep these tips in mind for how to healthfully incorporate frozen foods into your meal plan:

• Check for added sugar. This isn't true for just desserts, and you may be surprised to find high amounts of added sugar in savory items—especially those with sauces.
• Avoid fried items. Generally, a fried item is going to be higher in fat, saturated fat, and calories. Even if you bake or air fry it at home, the oil used during manufacturing could make this food less ideal for your weight loss goals.
• Look for fiber. Whether you are shopping for meals or snacks, foods that contain fiber are more likely to be filling. This can allow you to feel more satisfied after eating, aiding in weight loss.

If you're curious to learn about the best Trader Joe's frozen foods for weight loss, keep reading to learn more. And when you're done, don't miss out on these 15 Low-Calorie Frozen Desserts for Weight Loss.

When it comes to weight loss, protein is your best friend. Protein is considered to be the most satiating macronutrient and is relatively low in calories—especially compared to fat. For 100 calories, the Premium Salmon Burgers provide 15 grams of protein and only 1 gram of added sugar. This allows plenty of calories to turn this burger into a full meal. For example, you could serve it over a bed of lettuce topped with avocado, black beans, and salsa. If you want to go a more traditional route, serve it open-faced on a whole wheat bun with a smear of avocado, and load up the rest of your plate with veggies.

RELATED: 10 Best Superfood Snacks to Strip Away Belly Fat

Desserts can add a lot of calories and grams of sugar and fat to your day. While this is okay occasionally, it's time to look for healthier options if you like to enjoy a daily sweet treat.

Trader Joe's Gone Berry Crazy! Dark Chocolate-Covered Strawberry Pieces are a great option. They only contain 5 grams of added sugar per serving and offer 2 grams of satiating fiber. A serving gets you six pieces, which is enough for several bites to satisfy your sweet tooth. And, if you want some variety, TJ's also offers Dark Chocolate-Covered Banana Slices.

Eggs are an excellent source of protein and fat, along with other important nutrients such as choline. This Egg Frittata includes Swiss cheese for a flavor punch and cauliflower to increase nutrient density. For a quick snack, heat your frittatas, and enjoy with a serving of fruit. If you want to incorporate these convenient protein-packed bites into your breakfast, serve on a whole-grain English muffin with avocado, tomato, and arugula for a well-balanced meal.

RELATED: 10 Best Protein-Packed 100-Calorie Snacks for Weight Loss

You may not think of fries as being the healthiest side dish, but these Root Vegetable Fries pack 3 grams of fiber per serving. Made using sweet potato, beets, parsnip, and carrots, you'll also get a dose of several vitamins and minerals with your fries. To keep this a healthier option, prepare your root veggie fries by baking them in the oven or using an air fry to limit additional oil. Serve with a lean protein and low-sugar dip for a tasty, well-rounded meal.

Bread can certainly be part of a healthy diet, but for those who are looking to keep their carb intake low, the Eggwich Breadless Breakfast Sandwich is a smart option. Each sandwich is only 190 calories and provides 16 grams of satiating protein. Two egg patties sandwich a piece of turkey sausage and a slice of American cheese to make this tasty meal. You won't find any fiber in this option, so make sure to pair it with a serving of fruit, or add spinach leaves to your sandwiches for a well-balanced meal.

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Cauliflower has become a popular substitute for starches like potato and rice in recent years, and this Mashed Cauliflower makes it easy to pack produce into your low-carb meal. Each cup provides 50 calories and 2 grams of fiber, making this a filling side dish. Even better, the frozen bag already comes prepared with skim milk, half & half, butter, and seasoning for a creamy and flavorful dish.

If you are tired of your go-to sandwich for lunch, this Chicken Burrito Bowl makes a great option you just have to heat and eat. Each bowl comes with a whopping 22 grams of protein and 9 grams of fiber, making for a filling meal. And, at 370 calories per serving, this dish should fit into a wide range of calorie needs. Compared to other frozen meals, this option is lower in sodium at just over 600mg per serving. Top your bowl off with avocado, and toss in some frozen veggies to create an even more satisfying meal.

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Another option where cauliflower is the star, this Riced Cauliflower Stir Fry brings together several veggies to make a flavor-packed dish. This option is low in fat and protein, so you'll need to incorporate some other ingredients to create a truly balanced meal. For a vegan option, add edamame for protein and slivered almonds to boost fat. If you plan to use this as a side dish, pair it with your favorite protein, and add sliced avocado to create a full meal.

Protein is a must at every meal, but it can be time-consuming to prep and cook. These Grilled Chicken Strips make protein-packed meals a sinch. They come seasoned and fully cooked, so all you have to do is defrost and enjoy. Add to a salad or wrap, incorporate into a side dish on this list, or enjoy in a bento box-style lunch with cheese, crackers, and fruit for a minimal prep meal. With 20 grams of protein and only 230mg of sodium per serving, this makes for a healthy protein source at any meal.

Last but not least on this list of the best Trader Joe's frozen foods for weight loss, we have the Beer Birria. Per serving, this option comes in as the highest protein option on this list: 32 grams! With a simple ingredient list, this dish combines the familiar flavors of tomato, onion, and garlic with seasonings to make a flavorful bite. To turn this into a full meal, serve it on corn tortillas to incorporate some carbs and fiber, or enjoy your beef over a baked sweet potato. Add a vegetable on the side to bring produce into the meal, and you've got yourself a full meal ready in minutes.

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The post 10 Best Trader Joe's Frozen Foods for Weight Loss appeared first on Eat This Not That.

The carbs that are generally thought to be the unhealthiest are forms of added sugar. The granulated white sugar you bake with, sweetened syrups you add to your coffee, and other sweeteners added to common foods often are made up of added sugar. There is no shortage of research showing the negative outcomes of a high-sugar diet. Increased blood triglycerides, high blood sugar, and elevated blood pressure are just some of the outcomes noted with a diet rich in added sugar.

When choosing carbs in your diet, look for options without added sugar. On a nutrition label, you can see this nutrient clearly listed, making it easy to compare brands and options. The American Heart Association (AHA)  recommends women limit their intake to 25 grams per day, while men should aim for no more than 36 grams. You should also look for carb-containing foods that provide fiber. Another nutrient listed in the nutrition facts, fiber aids in digestion and increases your feeling of fullness. When in doubt, stay away from (or limit) these 13 unhealthiest carbs. And next, check out our story on the 20 Best Healthy Carbs for Weight Loss.

Jarred jams and jellies can be a concentrated source of added sugar. Although these are generally made with fruit, you will find some brands use more added sugar by weight in their products than actual fruit. With some options coming in at 50 calories per tablespoon, all coming from carbohydrates, these empty calories are unlikely to leave you satisfied after your morning toast. Skip the store-bought jelly and instead, try making your own at home. This can easily be done by heating frozen berries, mixing in chia seeds, and mashing with a fork. This creates a chunky, naturally sweet spread loaded with nutrients, and foregoes any added sugar.

RELATED: 8 Things Dietitians Wish You Knew About Carbs

Plain yogurt can be a great source of important nutrients, like calcium, protein, and probiotics. Unfortunately, many flavored yogurt options are also loaded with added sugar. While this doesn't negate the positive attributes of yogurt, it does make flavored yogurt a less ideal option. Instead of flavored yogurt, buy plain yogurt and add your own flavoring with fresh fruit (or a spoonful of your homemade jam!). If you prefer store-bought flavored yogurt, look for options without added sugar. In many cases, these options are sweetened with a zero-calorie sweetener, like stevia or monk fruit.

Who doesn't like a freshly baked muffin or weekend donut? While the sugar content of some glazed donuts or chocolate-filled croissants is much more obvious, you may be surprised by the sugar content of other pastries. Commercially prepared muffins are a notorious source of added sugar, and many are exceptionally high in fat. This makes them an unhealthy source of carbs, and a food you should limit in your diet. Instead of store-bought muffins, try making your own at home using whole wheat flour and honey in place of traditional added sugar. Load in some shredded carrots or zucchini for an added fiber boost to make them even healthier.

RELATED: 8 Incredible Effects of Giving Up Sugar for a Month

Fluffy bread is undeniably enjoyable, but it lacks many important nutrients. In most white breads, you won't find fiber or much protein, and you may even see some added sugar. Although a single slice of white bread is often lower in calories than a slice of whole-grain bread, you may be off with the higher calorie count. Whole grain options typically have higher fiber and protein content and can contain more essential nutrients, like B vitamins. When choosing whole grain bread, keep an eye out for added sugar and choose options with at least 2 grams of fiber.

Often found filled with gooey cheese, flour tortillas are no doubt a household staple for many. Similar to white bread, flour tortillas are often lacking fiber and can contain added sugar. Products made with white flour, like white bread and flour tortillas, are usually enriched with some vitamins and minerals but can be less filling than whole wheat flour options. When choosing tortillas, look for whole wheat options or go with corn tortillas that are typically made with few ingredients, making them a healthier source of carb.

RELATED: 5 Sneaky Ways to Cut Out Sugar & Lose Weight Faster

A staple of many packed lunches, fruit snacks may as well be considered candy. While you might see "made with real fruit" on the package of some fruit snack varieties, don't let that fool you. Sure, pureed fruit may be the first ingredient, but you are likely to find a couple of forms of added sugar throughout the ingredient list. Additionally, you'll often find food dyes and colorings, making these sugary treats even more unhealthy. You're better off skipping fruit snacks altogether and instead opting for fresh or canned fruit made without added sugar.

With so many cereals available on the market, it can be tough to decipher the good from the bad. When choosing cereals, first look at the added sugar content. Ideally, this number is lower than 5 grams per serving, and as close to zero as possible. In addition to keeping an eye on added sugar, look for options that contain at least 2 grams of fiber, and more would be even better. Sugary cereals might make for a quick breakfast, but they can lead to a quick spike and fall of energy, resulting and a craving for more sugar. Skip the sugar and choose fibrous options for more sustained energy.

RELATED: 9 Best Healthy Cereals, According to Dietitians

An unsurprising source of sugar, candy may be one of the worst sources of carbohydrate. Not only does fruit and chocolate-flavored candy pack in lots of added sugar, but you'll find food dyes and coloring, saturated fat, and high calorie counts in many options. Additionally, candy lacks fiber, vitamins, and minerals, making it a poor source of calories. An occasional mini-size serving of candy is fine, but swap your daily candy habit with healthier options to satisfy your sweet tooth. Chocolate chips made with minimal added sugar are available, and homemade frozen fruit pops are another great sweet treat to replace candy.

Similar to candy, ice cream packs calories, added sugar, and saturated fat. A single half-cup serving could pack over 200 calories, and let's get real, most of us are serving ourselves a larger portion. While frozen yogurt is lower in calories due to lower fat content, it is also a source of added sugar. Instead of traditional ice cream, try making "nice cream" at home by blending frozen bananas with some nut butter and topping with low-sugar chocolate chips.

RELATED: 10 Best & Worst Ice Pops, According to Dietitians

A plain cup of black coffee is very low in calories and contains no sugar. However, add in flavorings, syrups, and drizzles, and you get a drink loaded with added sugar. Popular sweetened coffee drinks can pack hundreds of calories and more sugar than is healthy to consume in an entire day. If black coffee doesn't cut it for you, try sweetening your coffee with stevia, or use milk to cut the acidity instead of sugar. An unsweetened latte is a great option that provides protein with no added sugar, making for a healthier coffee drink.

Drizzled on pancakes and waffles, and used in baked goods, flavored syrups are loaded with added sugar. Maple-flavored syrup may be one of the most popular options in this category, and some of the most common brands include added sugar as the first ingredient. If you love the flavor of maple, stick with 100% maple syrup. Although it is still considered an added sugar, you'll at least be skipping worrisome manufactured sugar and other artificial ingredients found in flavored syrups.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives

A convenient source of fruit, canned fruit is another common source of added sugar. Not only can some options pack over 20 grams of sugar in a single serving, but most options are quite low in fiber compared to fresh fruit. This double whammy makes canned fruit an unhealthy source of carb. Fresh fruit is best, but frozen fruit is a great option as well. In most cases, the fruit is frozen in a way that keeps nutrients intact, providing you with a much more nutritious option than canned varieties.

RELATED: 9 Best High-Fiber Vegetables—Ranked!

Another source of empty calories, juice is all carbohydrate, and many options are loaded with added sugar. Not only is juice unlikely to increase your satiety with a meal, but you may experience the same blood sugar spike and dip often noticed with other sugar-dense foods, like cereal. If you can't start your day without your morning glass of OJ, stick with freshly squeezed options. These typically don't contain any added sugar, making them better than most commercially prepared juices. Even better, opt for the whole fresh fruit instead of the juice to get even more satiating fiber!

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The post 13 Unhealthiest Carbs To Stay Away From appeared first on Eat This Not That.