Top 10 Foods That Make You Feel Fuller for Longer | Healthy life
Top 10 Foods That Make You Feel Fuller for Longer | Healthy life
Top 10 Foods That Make You Feel Fuller for Longer | Healthy life - Burning fat, losing weight, getting in shape, and looking great is easy ... when you eat healthy foods that make you feel fuller longer. Some foods naturally deliver a smaller calorie investment while giving your stomach a full feeling. You feel full, so you eat less, your calorie count goes down, and so does the size of your waistline.
Top 10 Foods
That Make You Feel Fuller for Longer
Introduction
Burning
fat, losing weight, getting in shape and looking great is easy ... when you eat
healthy foods that make you feel fuller longer. Some foods naturally deliver a
smaller calorie investment while giving your stomach a full feeling. You feel
full, so you eat less, your calorie count goes down, and so does the size of
your waistline.
The
result? You pack on the weight and fat, your heart, circulatory system, and
entire body suffer, and you find yourself hungry again relatively quickly. Eat
the following 10 healthy, nutritious types of foods that make you feel fuller
longer, and you'll begin to lose weight as your whole body becomes healthier,
and you begin to feel and look great.
Beans and Legumes
"Beans,
beans, the magical fruit; the more you eat, the more you toot!" That
children's rhyme refers to the flatulence causing property of most beans. Yes,
they can give you gas, no doubt about it. But on the marvelously positive side,
they are extremely high in protein and dietary fiber.
Fresh Fruits
Fresh
fruits have a much lower energy density than milk, cheese, sweet foods and
meats. This means they deliver fewer calories per gram, much fewer on a
comparative basis. So you can eat several servings of superfood fruits like
blueberries, apples, bananas, blackberries, cantaloupes, citrus fruits, grapes,
pomegranates and plums without paying much of a calorie penalty.
And
when you replace unhealthy, fat-filled, calorie-dense foods like potato chips, chocolate bars and candy snacks with healthy fresh fruits, you double your
fat-burning, weight loss effort.
Soups
Make
sure you avoid store-bought soups unless you are going to do some intelligent
nutritional label research. A single can of soup that you purchase at your
favorite grocery store often delivers several times your daily recommended sodium allowance.
Fermented Foods
Do
you like crunching down on a crisp, tart pickle? That's great because
fermented foods send a signal to your brain that starts a production of hormones
that makes you feel full. This is true because of the short-chain fatty acids
(SCFAs) in foods that have been fermented, like kimchi, sauerkraut, and pickles.
A
side benefit is the healthy probiotics found in most fermented foods.
Probiotics are healthy bacteria that promote proper digestion. They actually
live in your gut! Some health experts and physicians also believe that
probiotics reduce your appetite. So enjoy some sauerkraut or pickles, and you will
not only find yourself eating less, but your digestive system receives benefits
as well.
Eggs
Multiple
studies show that when you eat protein with your breakfast, you ingest fewer
calories throughout the day. Eggs are one of the healthiest sources of protein,
and they also offer significant levels of vitamin B12, vitamin D and iron. The
old, outdated belief that eggs were high in cholesterol has actually been
explained in a little more detail in recent years.
The
type of cholesterol in eggs does not contribute to heart risks like most health
professionals used to believe. This means you no longer need to worry about
your egg intake. Eating 1 or 2 hard-boiled eggs between breakfast and lunch
keeps you from overeating at your midday meal. And as we mentioned above,
eating eggs for breakfast means you eat less during the day.
A
single large egg delivers 7 g of protein, 5 g of fat, just 1.6 g of saturated
fat, and costs you only 75 calories. (See the recommended protein per pound
of body weight formula at the end of this article to figure out exactly how
much healthy, filling, low-calorie protein you need to eat every day.)
Nuts and Nut Butters
Nuts
are packed full of healthy unsaturated fats. A healthy body needs fat, and the
fats in nuts are just what you are looking for. On a per calorie basis, nuts
and nut butter are extremely rich in fiber and protein. What are the 2 leading
natural components that make you feel fuller longer? You guessed it, fiber and
protein.
Just
don't eat too many nuts or too much nut butter at one sitting. Those healthy
fats are in a very high quantity in nuts, and should not be over-consumed. So
reach for a handful of almonds or walnuts the next time you are stuck between
meals and craving something to eat. The heart-healthy nature of nuts is just a
wonderful side benefit of this versatile and tasty raw food.
Broccoli and Brussels Sprouts
Repeat
after me, "cruciferous vegetables". Vegetables like brussels
sprouts, broccoli and cauliflower belong to the cruciferous family. Cabbage,
bok choy, kale, collard greens and horseradish are also a part of this healthy
vegetable subdivision. They deliver extremely high levels of healthy dietary
fiber.
As
with other filling foods on this list, they are relatively inexpensive and
extremely versatile, with most of them capable of being consumed raw or cooked.
The antioxidants and cancer-fighting ingredients in cruciferous foods are also
worthy of note, and just another reason you need to be getting more of these
healthy whole foods into your diet.
Water
Okay,
so water is not a food. We have to mention it anyway, because it is usually
free or inexpensive, readily available, and is definitely required by the human
body for proper maintenance and health. Did you know that the symptoms of
thirst mimic those of hunger?
That's
right, so the next time you believe that you are hungry, drink 8 to 12 ounces
of water. Give your body 10 minutes to process that liquid, and see how you
feel then. You may truly be hungry. But the cranky mood, low energy and lack of
ability to focus that often signals you are hungry may simply be telling you
your body needs more liquids. Oh yeah, another big benefit of drinking water
instead of eating anything? Zero calories.
Salmon, Anchovies and Tuna
Fish
helps you feel fuller longer while consuming fewer calories in a number of
ways. First off, any type of fat will always help satisfy your hunger pangs.
The types of fats found in high quantities in fish are essential fatty acids.
Omega 3 EFAs are required by your body to function properly. Unfortunately, the
human process does not create this healthy fat.
You
need to get it from outside sources, and fish like tuna and salmon have high
levels of Omega 3s. That healthy fat makes you feel fuller longer, so you eat
fewer calories during a fish-filled meal, as well as the rest of the day. Also,
fish is packed full of wonderful protein. You have already seen earlier that
protein satisfies hunger better than carbohydrates and fats. As if that is not
good enough news, ocean-caught salmon, anchovies, and tuna are heart-healthy
foods as well.
Raspberries, Blueberries, Blackberries, and Other Berries
Most
berries are extremely high in wonderful antioxidants that fight dangerous free
radicals in your body. They are also extremely heart-healthy, and deliver high
levels of phytonutrients, minerals and vitamins that promote overall body
health, inside and out. Your immunity system receives a huge boost when you eat
berries regularly. This means that your natural defense system is much better
prepared to ward off infections, disease and sickness.
It
also means that you recover from injuries and sickness quickly. Berries
contribute a very small amount of calories considering the amount of filling
fiber they deliver. Just 1 cup of raspberries offers a full 8 g of fiber. (The
average adult needs between 25 and 30 g of dietary fiber each and every day
from food items, not supplements.)
Protein
is the most satisfying type of food. More than carbohydrates and fats, protein
satisfies your hunger more effectively than any other type of food. And guess
what? Researchers are not even quite sure why protein acts as a stop sign,
signaling your mind to stop eating. But it does, so make sure that you are
getting the recommended 0.36 grams of protein per pound of body weight (about
0.8 grams of protein per kilogram) every day.
And
don't forget filling, healthy, digestive track regulating fiber. The "modern-day"
diet is desperately lacking in dietary fiber. Foods like the brans, grains, and
oats listed above do a great job of delivering protein and dietary fiber while
limiting the amount of carbohydrates and calories you consume.
To
summarize, for a solution to burning fat, losing weight, and maintaining healthy body weight, eat foods high in fiber and/or protein. They have
extremely high satiety index scores, which is a fancy way of saying they are
healthy foods that make you feel fuller longer.
.jpg)
Posts
No comments