Express Lane Diet: Quick and Easy Weight Loss Foods

Losing weight can seem like a time-consuming process. What can I eat? How can I prepare it? How long will it take? But in reality, eating healthfully is as simple as picking up a few things at your supermarket. We asked a few experts to share their must-have, low-cal, full-flavor ingredients. They told us the health benefits of and the ways to enjoy these 10 nutritional powerhouses. So next time you go to the supermarket, take this list. You'll fly through checkout and keep your weight in check.

Apples
The crunchy fruit has loads of heart-healthy fiber, a bulky nutrient that aids in weight loss by shuttling food through the intestines. Apples also contain antioxidants, which helps to keep cholesterol levels healthy and fights the onset of some cancers.

Serving suggestions: "Apples are great stand-alone snacks," said Elisa Zied, author of "Nutrition at Your Fingertips". They can also be sliced and put into a vegetable salad. Puree for a side dish. Or bake them with a sprinkle of cinnamon for a delicious snack, said Zied.

Broccoli
The low-fat, high-calcium vegetable boasts several antioxidants and vitamins A and C, which may aid in metabolism stoking. Plus, studies show that diets high in calcium can prevent obesity.

Serving suggestions: Broccoli is a fantastic addition to pasta dishes and salads. "It also makes a great dipper for low-fat yogurt dip, salsa, guacamole or hummus," said Zied. She also suggests serving lightly sauteed broccoli as a side dish. Or try this delicious snack: Stem broccoli and sprinkle with low-fat Parmesan or cheddar.

Chickpeas
One stay-slim secret is a diet high in fiber. Garbanzo beans are packed with soluble fiber, which aids in digestion. The nutty-flavored legumes also contain protein, folate and magnesium, among other nutrients.

Serving suggestions: Puree with a hint of olive oil and lemon for hummus to spread over toast, burgers or sandwiches. Simmer cooked garbanzo beans in a sauce of tomato paste and chopped walnuts and serve with brown rice. Or toss in salads, pasta dishes or soups for a fiber and protein oomph.

Coconut Oil
A study from Brazil found that women who consumed coconut oil, ate a balanced diet and walked for 50 minutes a day lost weight. They also experienced a reduction in waist circumference and an improvement in cholesterol levels.
Serving suggestions: "Use it for pan-searing seafood or tofu," said Cynthia Sass, a registered dietitian and nutritionist based in New York City and co-author of "The Ultimate Diet Log." She also likes to utilize coconut oil in stir-frys, as a butter substitute and in baked goods like cookies.

Mushrooms
"According to a study at Johns Hopkins, replacing ground beef with mushrooms in meals slashed calories by 400 and fat by 30 grams without affecting fullness or satiety," said Sass. Mushrooms also provide vitamin D, an essential nutrient that has been linked to keeping weight in check.

Serving suggestions: A single portobello makes a delicious alternative to a sodium-packed veggie burger. "Eat chopped or minced mushrooms in place of ground meat in tacos, fajitas or burritos," said Sass. Or mix into your favorite meat dishes to cut the fat (more than 50 percent of the calories in ground beef come from fat). You can also add sliced mushrooms to salads, pizza and pasta.

Oatmeal
Packed with heart-healthy soluble fiber, this morning treat keeps cholesterol in check, regulates blood-sugar levels and helps fight the onset of cancer. Oats have also been shown to improve athletic function when consumed about an hour before exercising. Adding oats to your diet can make you feel fuller longer and help you eat less overall.

Serving suggestions: At breakfast, serve with skim milk, almonds and berries. Mix with low-fat meat and poultry for burgers or meatballs to add bulk and depth of flavor. Coat your favorite fish with a layer of oats before baking for dinner. Oats can also be used to make more healthful muffins or cookies, said Zied.

Olives
According to Sass, a University of California at Irvine study found that the oleic acid found in olives triggers the production of a compound called oleoylethanolamide that curbs hunger pangs. Olives have also been shown to regulate cholesterol levels.

Serving suggestions: "Add sliced green or black olives to a garden salad, spread olive tapenade on whole-grain bread instead of mayo or pop a few seasoned Greek olives as an appetizer," said Sass.

Salmon
"Salmon provides a good source of protein, which helps you feel fuller longer," said Melinda Johnson, a registered dietitian and spokesperson for the ADA. Protein is also necessary for proper muscle function. Fish offers less fat than meat and heart-healthy omega-3 fatty acids, which can regulate moods and immune function.

Serving suggestions: Prep fish with a drizzle of honey mustard before baking. Serve with chopped nuts and sauteed greens. Brush with soy sauce and grill then flake into a salad or serve as a sandwich. Ground with your favorite spices and fashion into mini-burgers.

Salsa
Just a half cup serving of salsa ups your intake of vegetables at a low-calorie count. Made of a mixture of tomato, cilantro, onion and other spices, salsa adds a punch of flavor to any meal. Most packaged salsas are low in fat and high in potassium, which aids metabolism. Tip: Check labels for sodium content and added sugars.

Serving suggestions: Use this spicy treat as you would ketchup -- on eggs, burgers, baked potatoes, chicken and fish. Salsa also tastes great as a salad dressing and over whole grains such as brown rice and quinoa.

Skim Milk
Studies show that people who consume three servings of low-fat dairy a day are more successful at losing weight, said Johnson. "That seems to be thanks to the mix of calcium and protein," she said. Milk also provides a healthy dose of potassium, which can banish bloat, aid digestion and help heart health.

Serving suggestions: Add milk to your favorite cereal, oatmeal and coffee or tea in the morning. Smile bonus: Studies show that the combo of milk in coffee can combat stains. Combine equal parts ice, fresh fruit and milk for an afternoon smoothie. Or create a soup by blending a few cups of milk with your favorite pureed veggies. For a sweet treat, stir in dark chocolate syrup.

Looking for a healthy dessert after lightening up your favorite meal? Try this Fresh Apple Cake.