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When it comes to dropping pounds, reducing calories from all foods is important, right? Not so. All calories are not created equal when it comes to weight loss, says Susan Roberts, Ph.D. senior scientist at Tufts Jean Mayer USDA Human Nutrition Research Center on Aging. Some calories—say, those from high-fiber and protein-packed foods like broccoli, nuts, and lentils—have been shown to play a role in boosting your metabolism. These, plus low-glycemic index (GI) carbohydrates , like milk and whole grains, keep you full longer, so you’re less tempted to overeat at your next meal, adds Roberts. Case in point: Take a handful of almonds and compare them to a snack-sized bag of 18 potato chips . Both are around 160 calories, but the almonds are more likely to satiate your hunger than the chips, thanks to their protein and fiber content. Try this: Include carbohydrates , protein , fat, and fiber in all of your meals and snacks, says Delbridge. Instead of just eating an apple, which contains carbs and fiber, as a 2 p.m.

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