Eat more, weigh less

Eat more, weigh less

SARDINES:

High in protein and omega-3 fats, which cut flab while maintaining muscle tone and healthy skin. Sardines contain leptin, which controls your appetite.

Eat more:

Try a lunchtime sardine melt. Mix sardines with onion, pepper and parsley and spread on a French stick.Sprinkle grated lowfat cheese and grill.

EGGS:

Women on a low calorie diet who ate an egg each morning lost twice as many kilos as those who had cereal, according to a study.

Eat more:

A poached egg on toast offers a balanced start to the day and egg sandwiches, with tuna are a great lunch option.

OATS:

One of the most filling foods. Unlike carbs,oats have little impact on your blood sugar . Theyre rich in soluble fibre, which has an anti-bloating effect, can lower cholesterol.

Eat more:

Try a Swiss dish known as Bircher . Mix some cold semi-skimmed milk or lowfat yoghurt with 2 tbsp of oats, grated apple, honey to taste and chopped almonds.

CHILLIES:

Contains capsaicin that causes the body to burn more fat for 20 minutes after you eat chillies.

Eat more:

Freshly chopped red chillies add a zing to salads or stir-fries , while half a teaspoon is enough to heat up sauces or stews.

BROCCOLI:

Fat cells on the thighs are surrounded by a network of tissues called septa. Nutrients in green veggies increase the strength of the septa, so fat cells stay beneath the surface.

Eat more:

Steam and eat with your evening meal. Or stir-fry with sliced garlic, sesame oil and a splash of soy sauce. TNN