Start meals with soup
Soup is a successful dieter’s secret weapon! A 2014 study found that regular soup eaters have smaller waists and weigh less than people who don’t eat soup. Look for those with low-fat milk or low-sodium broth and add your own veggies for slimming fiber. Check out this list of 33 foods that are way more nutritious than you ever realized!
And end them with bread
People with type 2 diabetes had 30 percent higher peak blood sugar when they ate bread before a meal compared with when they ate it after a meal, according to a small study published in Diabetes Care. Related research has shown that a rapid increase in blood sugar causes hormonal and metabolic changes that promote excessive eating in obese individuals. Eating bread after a meal slows the conversion of refined carbohydrates into sugar and may keep food consumption in check, especially in people with weight problems, insulin resistance, or diabetes. (Don’t miss these 10 effortless ways to eat healthy on vacation.)