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On 'Daily Dose With Jillian Michaels,' Jillian highlights a few foods that can help dieters burn fat and possibly even boost metabolism. Here's her list.

When you're trying to lose weight, your daily calorie intake is like walking a tightrope: Consume too many calories, and you'll hit a weight-loss plateau or even gain weight, consume too few calories, and your metabolism will stall. And once you slow your metabolism, getting back to your original rate of calorie burning can be tough, if not impossible.

Fortunately, there are a few things you can do to keep your metabolism on track and your body burning fat. Although there's only one true way to increase your basal metabolic rate, which is the rate your body naturally burns calories (by increasing your body's muscle mass), the foods you choose can help with the fat-burning process.

In a recent episode of Daily Dose With Jillian Michaels, Jillian and her co-host Janice reviewed a few of the top foods that can help burn fat, thanks to their antioxidants and hormone-regulating properties. Here's a look at a few of Jillian's favorite fat-burning foods.

Green tea: Studies have shown that regular consumption of green tea can moderately promote weight and fat loss. The secret to green tea's fat-burning power is its catechins, the antioxidants in tea that combat free radicals and promote healthy cells. One cup of green tea contains between 50 to 100 milligrams of catechins, and most research shows that you must drink about five cups of green tea every day to see a fat-burning effect.

"It can’t hurt if you just sip it all day," Jillian says. "It keeps you hydrated, and you get all those antioxidants and their cancer-fighting effects."

Omega-3 fatty acids: A daily dose of omega-3 fatty acids, whether through a supplement or a natural source such as salmon, boosts weight-loss efforts when combined with exercise more than exercise alone, a study at the University of South Australia found. Researchers say this is because omega-3s are polyunsaturated fats that can boost fat oxidation, but that exercise is also required to reap this benefit. Studies have shown that just a few servings of fish per week can help with fat loss in lieu of supplementation.

Pistachio nuts: The simple act of swapping pistachios for your other favorite salty snacks has been shown to produce weight loss, with no additional effort required. A recent study also demonstrated that pistachios can improve symptoms of metabolic syndrome, such as blood pressure, insulin levels, and blood glucose levels.

"The other thing about pistachios is that it takes a while to open them up, and it’s going to slow your eating down," Jillian says. "You’re not going to house a giant bag of nuts like you would chips."

Pomegranate:  Both pomegranate and pomegranate oil have been shown to help burn fat in overweight people and reduce inflammation in the body, which can lower risk for heart disease and cancer. Some recent studies have even found that eating pomegranates may help prevent obesity and diabetes in both mice and humans.

"These little guys are anti-inflammatory and antioxidant bombs," Jillian says, "which is great for your overall health." 

A type 2 diabetes diet isn't just about what you shouldn't eat. Add these "superfoods" to give you an edge in managing diabetes.

Everyone knows you have to cut back on or eliminate certain foods once you've been diagnosed with type 2 diabetes. But there are also foods that can help with managing type 2 diabetes, either by providing powerhouse portions of nutrients or by helping quell the ebb and flow of your blood sugar levels. "Diabetes 'superfoods' are foods that are low-fat and high in nutrients like vitamins, minerals, and fiber," says dietitian Sue McLaughlin, RD, CDE, a certified diabetes educator and president of health care and education for the American Diabetes Association. Making these foods part of a comprehensive diabetes diet can make a real difference in managing diabetes.

Beans

Incredibly high in fiber and protein, just a half cup of any type of beans will provide about a third of your daily requirement of fiber and as much protein as an ounce of meat. Because of this, beans are wonderful for managing blood glucose levels, giving the body nutrients to slowly digest and process. "They help control the post-meal blood sugar rise," McLaughlin says. Beans also are great sources of magnesium and potassium.

 "Salmon, albacore tuna, mackerel, halibut, and herring are high in omega-3 fatty acids that have been shown to be heart-healthy, as long as these [fish] are not breaded and deep-fried," McLaughlin says. One study also suggests that eating fish at least twice a week may protect people with diabetes against kidney problems.

 Nuts are very filling and contain high levels of unsaturated fats, the kind that contributes to "good" cholesterol. Some nuts and seeds like walnuts and flaxseeds contain omega-3 fatty acids. Nuts also deliver healthy doses of fiber and magnesium.

 All berries contain good levels of antioxidants, says McLaughlin. They are heart-healthy, cancer-preventing, and fat-free. Compared with other fruits, “they provide a comparatively low amount of calories and carbohydrates considering their serving size," McLaughlin says. Berries also contain vitamins and fiber.

 High in vitamins A and C, broccoli is another low-carbohydrate, low-calorie, high-fiber food that has antioxidant and anti-cancer properties, McLaughlin says. Broccoli also is very filling, a plus for people who need to lose weight. "Try eating a six-inch salad plate full of cooked broccoli," she says. "It will fill you up and give you 75 calories at most."

 Many people with type 2 diabetes love potatoes, but can't afford the starch. Sweet potatoes are a great alternative, McLaughlin says. They are high in fiber and vitamins A and C.

 Spinach, collard greens, and kale pack high levels of nutrients like vitamins A and C and calcium, and are low in calories and carbohydrates. Other great choices in this group include bok choy and mustard greens.

 Any time you want bread, pasta, or cereal, you need to make sure it's made with whole grains. The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

A diabetes free girl who follows diabetes diet