Here are the 5 key ingredients of my favorite get skinny supper.
They’re good for your heart. They’re also good for keeping you feeling full and—according to recent research—blasting belly fat. The secret? Soluble fiber. Researchers at Wake Forest Medical Center reported that for every 10-gram increase in soluble fiber per day, visceral fat (the more dangerous kind deep in your belly, surrounding your organs) dropped by 3.7 percent over five years. (Other sources of soluble fiber include oats, barley, apples, okra, citrus.)
2. Chile Pepper
Research suggests that capsaicin, the compound that gives fresh chiles, and spices including cayenne and chipotle, their kick can boost metabolic burn. In other words, you can torch more with spicy recipes (including chili)—so try a few new ones.
3. Salad Greens
Starting with a salad may prevent you from overdoing high-calorie fare later. In fact, research out of Penn State shows that eating a first-course salad can reduce overall calorie intake at a meal by up to 12 percent.
5. Whole Grains
Whole grains are also rich in fiber (soluble and insoluble!) so adding things like wheat berries or barley to your chili gives it even more staying power