Dieting on a Budget

Most diet plans tend to focus on everything we need to give up. Instead, we should focus on what we need to add to our diets:

Getting more breakfast: Starting the day with a healthy combination of whole grains, lean protein, and fruits and vegetables will result in fewer calories being consumed later in the day. Consider the following meals:

• Egg white omelet made with vegetables.
• Whole grain cereal topped with fresh fruit and nuts.
• Parfaits made with low-fat yogurt, granola and fresh berries.

Getting more spice: In a study published by the International Journal of Obesity, people who had food seasoned with red pepper felt fuller and ate less than those who didn't. Consider adding chili powder or red pepper flakes to soups, stews, meat, and chili.

Getting more sleep: Medical researchers claim that lack of sleep boosts hunger and appetite.