Weight Loss Recipes

You could save a load of calories by skipping breakfast. About a quarter of American adults do. But does eating breakfast help you lose weight? And is it really the most important meal of the day?

Does Eating Breakfast Help You Lose Weight?

Statistically speaking, saving calories in the morning doesn’t guarantee that you’ll lose weight faster—or at all. In fact, studies have found that breakfast skippers are more likely to be overweight or obese than faithful morning eaters.

One study, for example, found that people who ate a bowl of cereal for breakfast weighed less than those who skipped breakfast or who ate a higher fat breakfast.²

Some of the most successful losers—people who qualify for the National Weight Control Registry because they’ve lost 30 pounds or more and kept it off for more than a year—have a few things in common, the chief among them that 78 percent of them eat breakfast every day.

Breakfast Keeps You Full and Satisfied

One reason breakfast plays such an important role on a weight loss program is—no surprise—that it can reduce your hunger.

Experts at the University of Arkansas Division of Agriculture explain, “While you might save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast ­skippers, and they eat more at lunch and throughout the day.

While you may not be ready to nosh on a whole wheat bagel at the break of dawn, it can keep you full, satisfied and energized. Wait too long before eating and you could find yourself binge snacking the rest of the day.

Boost Your Burn With Breakfast

A recent small study, published in the Journal of Clinical Endocrinology and Metabolism, suggests there may be something else at play.

Researchers at the University of Lubeck in Germany invited a group of volunteers to spend three days in a lab where their diet was strictly controlled. (Many larger breakfast studies rely on volunteers remembering what they ate over a period of time, which is not always reliable.)

The study found that the body uses 2.5 times more energy after breakfast than after dinner. This means you get more fat-burning power after a good breakfast than you do after your evening meal. The participants also had less of a spike in blood sugar and insulin concentrations after their breakfasts than they did at dinner.

The old advice to “eat breakfast like a king, lunch like a prince, and dinner like a pauper” also got some credence from this research. Participants who ate a low-calorie breakfast were more likely to report feeling hungry and craving sweets later in the day than those who ate more calories at breakfast time. So yes, eating breakfast does help you lose weight!

Easy Breakfast Ideas

With Nutrisystem, you can get delicious breakfast options delivered right to your door. From hearty breakfast sandwiches and moist muffins to crunchy cereal and grab-and-go bars, you’re sure to find an option on the Nutrisystem breakfast menu that you love. Plus, all of them are ready to enjoy in minutes! Paired with our easy-to-follow weight loss plan and amazing support tools, you can lose weight and get healthy while enjoying a tasty morning meal.

Check out some of our favorite irresistible breakfasts below:

1. Blueberry Muffin

Seriously, how can you resist? This fruity muffin is studded with plump, wild blueberries for a quick and easy sweet treat. It’s perfect for those with a busy schedule, the dieter looking for immediate gratification (you can eat it right out of the package) and the morning sweets craver. But here’s its weight loss secret: It has only 150 calories, but a whopping six grams of filling fiber.

2. Buttermilk Waffles

These are not your average frozen waffles. They are a good source of fiber (three grams) and contain five grams of protein for only 160 calories. A splash of sugar-free syrup, some fresh fruit and even a sprinkle of cinnamon or nutmeg will make your quick weekday breakfast seems like a leisurely weekend brunch.

3. Apple Walnut Oatmeal

Think of it as morning comfort food. Creamy oatmeal is dotted with real apples and walnuts and sprinkled with cinnamon (go on and sprinkle on a little more!). This instant healthy breakfast solves the “no time to eat” problem that so many of us have in the morning. It takes no time to make and you can even whip it up at work. Only 150 calories, it supplies five grams of fiber and protein to keep you full.

4. Canadian Style Turkey Bacon, Egg And Cheese Muffin

No need to hit the drive-thru. Your favorite breakfast sammie is right in your freezer, ready to microwave and eat. High protein egg whites, American cheese and Canadian-style turkey bacon are served atop a whole grain English muffin that will give you staying power for the morning. It’s got 160 calories with three grams of fiber and 11 grams of protein.

5. Harvest Nut Oat Bar

Looking for a grab-and-go option? Try this Harvest Nut Oat Bar made with peanuts, almonds and the goodness of cranberries and raisins. Bonus: It’s got a subtle sweetness that is sure to satisfy your cravings! Each bar is only 160 calories and has seven grams of protein. The only thing you need to supply is the morning coffee for a perfect way to start the day.

6. Granola Cereal

Dig into a delicious bowl of crunchy clusters made from rolled oats, puffed rice and cinnamon. This sweet and wholesome morning meal is a good source of fiber and provides you with 150 calories. And don’t forget about the study we mentioned earlier about cereal eaters weighing less than breakfast skippers!

Explore the Nutrisystem breakfast menu here! >

The post Does Eating Breakfast Help You Lose Weight? What the Research Says appeared first on The Leaf.

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Sure, you can simply peel and eat ’em: These sweet and creamy fruits are packed with heart-healthy potassium, filling fiber and lots of vitamins and minerals; on Nutrisystem, one medium banana counts as one SmartCarb. In fact, bananas are our top logged SmartCarb in NuMi, our easy-to-use food tracker app, being logged 510,925 times! If you’ve got some super ripe bananas sitting on your counter, and a little time on your hands, you can turn these awesome fruits into an array of banana recipes. Think banana bread, muffins, pancakes, smoothies and more!

Try one (or all!) of these ten banana recipes and prepare to go “bananas”:

1. Gluten Free Banana Bread  >

To kick off our banana recipes, this delicious banana bread is a tasty classic that comes to mind when you’re cooking with bananas, and this healthy treat does not disappoint. Applesauce helps it bake soft and moist, ripe bananas and cinnamon offer the perfect blend of sweet and spice, and each hearty slice contains only 150 calories. Plus, it’s made with gluten free flour for people who have wheat allergies or other sensitivities. Click here for the full recipe! >

2. Banana Nut Overnight Oatmeal >

Don’t let the idea of an “overnight” recipe scare you: All you have to do is toss a bunch of ingredients into a mason jar, stick in the fridge and voila—a ready-to-eat breakfast that’s equal parts nutritious and delicious. It’s got fresh-sliced banana and crushed walnuts, flavorful almond milk and maple syrup, and oats that are packed with satisfying fiber and protein. Enjoy the oatmeal cold; or heat up the jar if you prefer a warm meal to start your day. Each serving clocks in at 276 calories. Click here for the full recipe! >

3. Rise & Dine Chocolate Crepes >

Paging all chocolate lovers: That “something sweet” you need to start your day is right here. These delicious crepes are light, airy and easy to make. Fill them with a combo of cream cheese, yogurt, vanilla and banana slices, and top with a sprinkle of cocoa powder for a picture-perfect finishing touch. Two crepes contain 217 calories and count as one Smart Carb, one PowerFuel and one Extra on Nutrisystem. Click here for the full recipe! >

4. 5-Ingredient Banana Nut Muffins >

No need for flour, sugar, eggs, separate bowls for wet and dry ingredients, or any other complicated steps to make these muffins. With this recipe, it’s five simple ingredients (bananas, oats, raisins, cashews and cinnamon), one bowl and about 15 minutes in the oven. Not into raisins? No problem. Swap them out for cranberries or any other dried fruit. No cashews in your pantry? Use another favorite nut, like almonds or walnuts. Personalize your muffin to make the perfect grab-and-go snack. On Nutrisystem, one muffin counts as one SmartCarb and one PowerFuel. Click here for the full recipe! >

5. 4-Ingredient Banana Nice Cream >

Get this: One cup of standard vanilla ice cream weighs in at 273 calories and 28 grams of sugar, according to United States Department of Agriculture (USDA). And that’s just plain old vanilla. With Nutrisystem’s nice cream, however, feel free to dive in spoon first, sans the worry. This banana-flavored version offers the same creamy sweetness you expect from the frozen treat, but at 110 calories per serving. And you just need bananas, almond milk, vanilla, salt and a blender to make it. Puree to a soft-serve consistency or pop it in the freezer for a firmer texture. Click here for the full recipe! >

6. 3-Ingredient Banana Pancakes >

Bananas of course, plus eggs and cinnamon: Mash and mix, pour and flip. It’s that simple. You get four hearty pancakes that count as two PowerFuels and one Smart Carb. Top them with a Tablespoon of maple syrup (and add one Extra). Click here for the full recipe! >

7. Chocolate Covered Banana Bites >

You get the rich and indulgent flavor you crave in each decadent bite, with absolutely none of the guilt. And this frozen treat layers on the good stuff: Shredded coconut, peanut butter and chocolate coat a chunk of banana for a little piece of dessert heaven on a popsicle stick. On Nutrisystem, each serving counts as one SmartCarb and one Extra. Click here for the full recipe! >

8. Easy 3-Step Banana Pudding >

For some, banana pudding is pure comfort food. For others, it’s a taste of nostalgia. Whatever you’re feeling when you savor a spoonful of one of the creamiest banana recipes, the one emotion you won’t have is guilt. That’s because each serving contains 149 calories—and the serving is pretty large. Have it all and it counts as one SmartCarb, one PowerFuel and two Extras. You could even scoop it up with crunchy Nutrisystem cookies, such as the Vanilla Shortbread Cookies or Toffee Crunch Cookies. Click here for the full recipe! >

9. Banana Split “Nice” Cream >

It doesn’t seem possible that this dessert is diet-friendly: Chocolate chips, peanuts, strawberry sauce and chunks of banana over a bowl of cold, creamy goodness. But it most certainly is: The “nice” cream—made from bananas, vanilla and nonfat Greek yogurt—is packed with protein. The sauce—made from simmered and smashed fresh strawberries—offers a punch of vitamin C; and the peanuts provide healthy fats. The combination: just 259 calories per serving. Click here for the full recipe! >

10. Chocolate Peanut Butter Banana Smoothie >

The last of our banana recipes is a classic treat. Three favorite flavors, one yummy smoothie. To make it, blend a frozen banana, a tablespoon of creamy peanut butter and a serving of the Nutrisystem Chocolate Shake Mix with a little ice and water until smooth and sip-able. Each smoothie counts as two PowerFuels and one SmartCarb. Click here for the full recipe! >

The post Happy National Banana Day! 10 Recipes You’ll Go Bananas For appeared first on The Leaf.

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Many people avoid high-fat foods to help them lose weight — and it makes sense. Fats contain more than twice the amount of calories compared to proteins and carbs.

However, research has shown that cutting fats from your diet does not improve weight loss. In fact, doing so may make it harder to stick with a diet plan.

Your body is more complex than the basic math of calories in versus calories out. While you need to eat fewer calories than you burn to lose weight, the foods that make up those calories can determine your success.

Let’s look at why fats are essential for weight management and how to choose the best healthy fats for weight loss. As a bonus, we’ll share three delicious foods to add to your diet to help you reach your weight goals.

How Healthy Fats Help You Lose Weight

Healthy fats are essential for weight loss because they:

• Manage Hunger. Fats slow digestion, helping you feel fuller, longer. They also stimulate the release of gut hormones that suppress hunger signals, helping you to eat less.

• Balance Hormones. Fats are vital building blocks of hormones. Certain fats may even help manage cortisol levels – a stress hormone linked to weight gain in your body’s midsection.

• Fight Inflammation. Getting plenty of omega-3 fatty acids can help fight chronic inflammation associated with metabolic disorders like diabetes and obesity.

• Improve Nutrient Absorption. Vitamins A, D, E and K require fats for proper digestion and transportation to the various parts of your body that need these essential nutrients. Maximizing your nutritional intake helps your body and metabolism work at their best.

• Taste Good. Fats provide flavor and richness to food, making it more satisfying and enjoyable. Enjoying your meals is key to making lasting diet changes.

How Much Fat Should You Eat for Weight Loss?

The National Institute of Health recommends that adults get 20-35% of their daily calories from fat. Still, you may have heard proponents of ketogenic and some low carb diets recommending a fat intake of up to 75% of your daily calories.

The truth is both lower and higher-fat diets work equally well for weight loss. However, eating more than 35% of calories from fat is linked with obesity in the long term.

Conversely, eating too little fat makes sticking with a diet plan harder. One study showed that people following a moderate-fat diet were significantly more likely to stick with a calorie-controlled diet than people following a low-fat diet.

Keeping fat intake at 25-30% (42-50 grams for 1,500 calories) is a good target for most people, though your individual needs may vary based on personal health, fitness, energy and hunger levels.

Equally important are the types of fat you’re eating. Swapping healthy fats for unhealthy fats is critical for reaping the weight loss benefits of fats in your diet.

How To Choose Healthy Fats Vs. Unhealthy Fats

Unsaturated fats should make up most of your fat intake as they improve health and aid weight loss. Seafood and plant-based foods like olive oil, salmon, avocado, nuts and seeds are the best sources of these fats.

Saturated and Trans Fats are found in processed foods and red meats, and can cause inflammation, weight gain and heart disease. The Dietary Guidelines for Americans urge people to limit their intake of saturated fats to 10% or less of total daily calories.

Easy Healthy Fat Swaps

• Eat fish instead of red meat a few nights per week. Try fish tacos, burgers or grilled fish filets.
• Replace mayonnaise with mashed avocado for sandwiches and deli salads.
• Top salads with nuts and seeds instead of bacon bits or buttery croutons.
• Sauté foods with olive oil instead of butter.
• Snack on vegetables with hummus instead of crackers with cheese.
• Spread peanut butter on toast instead of full-fat cream cheese or butter.

3 Best Healthy High-Fat Foods for Weight Loss

Most foods contain a blend of various types of fats. However, these three delicious options are dietitian-approved to support weight loss due to their optimal balance of healthy fats and other nutrients.

1. Fatty Fish

Salmon, mackerel, cod, sardines and tuna are all rich in omega-3 fatty acids, specifically EPA and DHA. Research suggests incorporating more fish oil into your diet could help shrink your waistline. Although, further investigation is needed to say for sure.

One reason omega-3 fats may help with weight loss is by reducing inflammation. Chronic inflammation can lead to insulin resistance and other metabolic issues associated with weight gain. By increasing omega-3 intake, it’s possible to combat inflammation and improve metabolic health.

You can get omega-3s from fish oil supplements, but eating fish improves your body’s absorption of these healthy fats. Plus, fish is an excellent source of protein and other essential nutrients. Experts recommend aiming for eight ounces of fatty fish per week.

2. Nuts and Nut Butters

Are nuts good for weight loss even though they are high in calories and fat? Research suggests yes. Several studies have shown that including nuts in a calorie-controlled diet does not lead to weight gain and may even help with weight loss.

Nuts are high in fiber and protein, which helps manage hunger, naturally reducing calorie intake. They’re also a great source of unsaturated fats, which can improve metabolic health and weight management when substituted for refined carbohydrates and saturated fats.

Moreover, researchers found that eating nuts regularly (about a handful per day) reduces the risk of weight gain and obesity later in life.

3. Olive Oil

When considering the best oil for weight loss, olive oil is at the top of the list. Rich in monounsaturated fats, research has shown that diets that include olive oil instead of saturated fats produce more weight loss. These results may be due to its low omega-6 fatty acid content.

Omega-6s are a type of unsaturated fat shown to cause inflammation, particularly when omega-3 levels are low. In addition to olive oil, avocado, flaxseed, and coconut oil have low levels of omega-6, while soy, corn and sunflower oil contain high amounts.

Final Tips for Including Healthy Fats in Your Weight Loss Plan

While there’s no need to fear fats, it is possible to go overboard, even with healthy fats. Look at your current diet to see where you can replace saturated fats with healthier fats (rather than just adding on healthy fats) for the best weight loss benefits.

Choose fish, nuts, seeds, avocado and plant-based oils more often than red meats and processed foods. Doing this will help you manage hunger, fight inflammation and fuel a healthy metabolism so that you can reach your goals.

If you’re not one for math or are feeling overwhelmed thinking about how to put together the right balance of nutrients to get you results, structured programs like Nutrisystem can help get you started on the right path.

Nutrisystem’s plans are designed by dietitians to provide healthy fats within national health guidelines so that you get the nutrition you need to reach your goals without the guesswork. These plans show you how to pair convenient ready-made meals and snacks with grocery items rich in unsaturated fats, such as fish, nuts, olive oil and seeds. On the plan, these foods are called “PowerFuels,” and you’ll receive guidance on exactly how much you need to get results.

Plus, you’ll have access to a team of coaches to help further customize your plan, so you’re never left to figure it out alone. Once you get the hang of it, you’ll know how to incorporate these healthy fat foods into your everyday eating for long-term weight loss success.

The post The 3 Best Healthy Fats for Weight Loss, According to a Dietitian appeared first on The Leaf.

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Daily activity can give you a powerful boost on your way to your weight loss goal. Exercise keeps your body burning calories and fat while reducing your risk of heart disease and other ailments. It also keeps you alert during the day and ensures better sleep at night. Here’s the best part: You don’t need to spend hours in the gym or jog for miles to get the benefits of being active. In fact, in just 10 minutes you can stoke your metabolism and build your strength and stamina. You can even fit workouts into your other responsibilities.

Here at Nutrisystem, we recommend 30 minutes of physical activity each day for the best results. That’s why we developed the My Daily 3 activity plan. This breaks down the 30-minute recommendation into three quick, 10-minute activity sessions spread throughout the day. This will help you gain the benefits of regular exercise without making a 30-minute commitment all at once. Click here to learn more about My Daily 3! >

Here are 10 quick workouts that won’t take a big bite out of your busy day:

1. Walking

Calories Burned: 49.7

Grab a friend, your dog or your smartphone’s earbuds and go for a stroll. To get the most benefit, walk as briskly as you can for 10 minutes—the faster you go, the more calories you use.

2. Stair Climbing

Calories Burned: 74.3

You can almost double the impact of walking by going up and down steps. Both directions help to strengthen your leg muscles and build your heart and lung power says Healthline. Want to get even more from climbing stairs? Carry light hand weights as you go.

3. Calisthenics

Calories Burned: 55.7

Remember the workouts you did in your high school gym class? Jumping jacks, lunges, squats, crunches and toe-touches are still good ways to increase your fitness and tone your muscles. Do three sets of three for each exercise to start and then go up to three sets of five (and then 10) repetitions in the coming weeks as you get stronger.

4. HIIT

Calories Burned: Depends on activity

Make the most of your running or cycle session with high-intensity interval training (HIIT). It isn’t for people who are new to exercise. However, it’s a quick way to work out for anyone with a base level of fitness. According to the American Council on Exercise (ACE), HIIT consists of “repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.” ACE explains that you should be doing one minute of exercise for every two to three minutes of recovery. The starting and stopping increases your heart rate and helps your body adapt to strain and recover quickly. ACE recommends doing no more than two days of HIIT per week due to the intensity.

5. Playground Fitness

Calories Burned: 49.7

When you take the children to burn some energy of their own, you can get in workouts for yourself. Do five dips on the parallel bars, five pull-ups and five jumps on and off the bench. Then give the kids a spin on the merry-go-round.

6. Jumping Rope

Calories Burned: 124

Kids may spend hours singing and skipping over the rope. However, you’ll soon see why it’s a part of training programs for professional boxers, too. According to ACE, this exercise gives your legs a real workout. They explain that it’s convenient exercise that is said to benefit coordination and cognitive function. Do it by yourself or find a couple of friends and go Double-Dutch style.

7. Tai Chi

Calories Burned: 49.7

While this may look like slow-motion karate, the practice of Tai Chi builds flexibility, balance and strength. It’s also been shown to reduce stress and improve mental focus says Healthline. The basic moves are easy to do for most ages and levels of fitness. You can learn a simple Tai Chi routine from books, online videos or in-person workshops.

8. Dancing

Calories Burned: Depends on style

Who says exercise can’t be fun? Set up a playlist of tunes that get your feet moving and let your body swing and sway to the rhythm. Go for songs that have a fast beat for the most benefit.

9. Cleaning

Calories Burned: 55.7

You can get your workouts and chores done at the same time. Vacuuming, dusting and scrubbing the sinks can build your strength. Choose one room or area of your home and give it your all for 10 minutes. The result: you’re fitter overall and happier to be in a tidier space.

10. Yard Work

Calories Burned: 57.3

Outdoor home maintenance is another way to cross off two items from your “to-do” list at the same time. Rake up the leaves or pull the weeds in one corner of your yard. You will feel a sense of accomplishment and give your body a real workout.

*All “Calories Burned” values are calculated using data provided by Harvard Health. Values are based on a 155-pound person.

*Always speak with your health care provider before starting an exercise routine.

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