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Today, who doesn't have a lot of stress in their life? Too much stress can raise blood pressure, cause stomach problems, disrupt sleep patterns and more. As if that's not bad enough, stress can induce weight gain. There are a couple reasons behind this phenomenon.

First, when you're frazzled, it's easy to turn to food as a source of comfort and make poor eating choices. Second, stress stimulates the release of the flight-or-fight hormone, cortisol, which can make your waistline expand.

To help avoid packing on the pounds when you're stressed out, author and gynecologist Dr. Jen Ashton shares her foolproof secret weapons to help you cut out poor eating habits, fight stress, and lose weight. The plan requires you to be somewhat strict Monday through Friday, but the weekends offer a little wiggle room from the dietary restrictions.

Foods that fight stress

1. Eliminate Bad Carbs

Start by eliminating all bad carbs from your diet. That includes anything that contains simple sugars such as foods made with flour, processed snacks, white potatoes, etc. Monday through Friday try to eliminate anything in grain form, even the good whole-grain carbs, and stick to lean proteins, fruits and vegetables.

Dr. Ashton's Secret Weapon: Wheat Berries

On the weekends, make eating foods with wheat in them a habit. Try Wheat Berries! Healthy whole grains are versatile, high in protein, complex carbohydrates that will keep you full and help you maintain a high energy level throughout the day. Add the to salads, cereal or mix with dry fruit or a healthy snack.

2. Add 2 Protein-rich Snacks Per Day

When you're hit with mid-morning or mid-afternoon cravings, you need to fill your tank with good fuel to zap energy lulls. Many people reach for chips or other empty carbs at snack time, but these foods cause energy spikes that result in crashes and fatigue. The key to staying full and regulating your energy level is to make protein part of both your meals and snacks.

Dr. Ashton's Secret Weapon: Plant-based Protein Powder

Add plant-based protein powders such as those made from hemp or flaxseed to shakes and enjoy during mid-morning or mid-afternoon snack time. Create a veggie-based shake with frozen spinach or go sweeter by adding frozen strawberries.

3. The Power of Purple Foods

At every meal, add some purple foods such as plums, eggplants or purple cabbage-all of which are packaged with powerful antioxidants that improve your overall health.

Dr. Ashton's Secret Weapon: Purple Potatoes

Purple potatoes, now more readily available in grocery stores, have been shown to help lower blood preasure and reduce stress.

4. Avoid Packaged Foods

So many of us reach for packaged snack foods when you're busy or stressed out even though we know they're not healthy choices. Follow this rule of thumb: If it contains ingredients that you can't pronounce, don't eat it.

D. Ashton's Secret Weapon: "To-go" Containers

To avoid munching on something that comes out of a snack bag, buy portable containers with a couple different compartments. At breakfast time, pack your protein-rich snacks, some purple foods, etc. You'll avoid purchasing convenience foods at work, save time, and also lose weight.

In sum, remember to stick to the plan Monday through Friday. In addition to enjoying your wheat Berries on the weekends, reward yourself in other ways such as indulging your sweet tooth with a piece of dark chocolate. The reason this plan works is that it's sustainable and allows you to have some flexibility.

Article Written By: Dr. Jen Ashton, The Dr. Oz Show