Some weight-loss diets can leave you hungry, and that’s not the goal. While eliminating processed foods from your shopping cart can be a good way to reduce and improve your health. Especially those that are high in empty calories, sugar, and unhealthy fats, what you increase in your cart is simply equally important. Foods high in fiber and protein, for example, will satisfy you and help you avoid making unhealthy choices. Just remember, portion sizes are still key, says nutritionist Keith Kantor, Ph.D., of Suwanee, Georgia. Overeating, even if the food is healthy, will not help you achieve weight loss results. Here are eight foods that will help you cut down, but they also taste great and keep you full.
Eat your beans to fill up on fiber
Beans should be on your grocery list for a variety of reasons. First and foremost, beans are high in fiber, and any food high in fiber will keep you full. According to Christine Gerbstadt, MD, RD, author of Doctor’s Detox Diet: The Last Word Prescription for Weight Loss. For example, half a cup of black beans contains 7 grams of fiber, or 28% of your daily value. One cup of kidney beans contains 8 grams of fiber or 32% of your daily value. Half a cup of chickpeas includes 6 g of fiber, or 24% of your daily value.
Plus, fiber helps fill you up without adding calories to food (since our bodies can’t digest fiber). Explains Kelly Kennedy, RD, Everyday Health staff nutritionist. Fiber also takes longer to digest and adds bulk to foods, she adds. A small study published in ISRN Obesity found that a diet rich in fiber and beans increased satiety and reduced hunger.
Beans also stimulate the assembly of the intestinal hormone cholecystokinin (CCK), which slows gastric emptying and can help suppress appetite, Kennedy notes. All of those benefits can lead to weight loss. A study published in April 2014 in the Journal of Human Nutrition and Dietetics found that a high-fiber. High-bean diet was as effective as a low-carb diet for weight loss.
Meal-Making Inspiration A vegetable chili or bean-based stew will fill you up without weighing you down, Kennedy suggests. She also loves the convenience of canned beans, which can be rinsed (to reduce sodium content) and added to a rice dish or on top of a salad for more protein and fiber.
Savor salmon to feel fuller for longer
Why Include Salmon On Your Weight Loss Food List? Among its many health benefits, salmon can be a great source of protein: 3 ounces (oz) of wild Atlantic salmon has about 22 grams of protein. During a small study published in the journal Obesity, Purdue University researchers found that men trying to cut back felt fuller longer once they consumed greater amounts of protein at each meal. The participants, who were put on a low-calorie diet. Also reported fewer food cravings during the day and didn’t crave unhealthy snacks in the dark.
Dr. Gerbstadt explains that protein-rich diets satiate hunger because “protein is digested more slowly than fat or carbohydrates”. Kennedy notes that salmon is one of the easiest sources of heart-healthy lipids known as omega-3 fatty acids.
Meal-Making Inspiration Try baking or broiling salmon: You’ll have a 3-ounce serving for dinner and shred the leftovers over green salads for lunch the next day, Kennedy says.
Enjoy Eggs for a High Protein Breakfast
Overweight men and women who ate two eggs for breakfast lost more weight than those who ate bagels in eight-week research published in the International Journal of Obesity. Eggs can help with weight loss because they are high in protein (a large egg is around 6g). It takes more energy to break down a protein than starch, which is what many breakfast foods do, including bagels, cereals, and muffins, they are made from, suggests Dr. Kantor.
If you’re concerned about high cholesterol, you’ll want to think about eating more egg whites than yolks. But chances are, you don’t have to worry too much. Some people consider themselves “hypersensitive” to dietary cholesterol (cholesterol in the foods we eat), but it is a small percentage of the population, Kennedy says. For most people, eating foods with cholesterol does not significantly affect their blood cholesterol levels. The current recommendation from the American Heart Association is that most people should eat seven or fewer yolks per week.
Meal-Making Inspiration Add hard-boiled eggs to your salad for low-calorie protein, or try egg whites and cucumber with salt and pepper as a snack, Kennedy says.
Eat nuts to decrease your appetite
Walnuts contain protein and fiber, according to the Mayo Clinic, which makes them filling your food. A daily serving can also help you cut back, according to a preliminary study presented at the 2018 American Heart Association Scientific Sessions in Chicago. Another study published in the Journal of Proteome Research found that people on a 12-week diet that included a couple of nuts a day had higher levels of serotonin. Which can be a hormone that will decrease appetite, than those who did not eat. nuts.
However, the calories in nuts and nut butter can add up quickly because they are such a unique source of healthy fats, Kennedy says. While this fat is not a nasty thing and it is actually good for you, it is important to keep an eye on your portion sizes when consuming nuts. Kennedy recommends keeping your serving size at 1.5 oz, or a few walnuts, each day. (The amount of fat in each nut varies; 1.5 oz. whole almonds, for example, comprise roughly 21 g of fat.) If you find that you’re not losing weight, take a look at your serving of nuts again and see if you’d like to make adjustments. It’s also important to opt for nuts with no added fat, sugar, or salt, which can decrease the overall healthiness of the nuts, Kennedy advises.
Snacking Suggestion According to Gerbstadt, using a hot air popper will help you save fat and calories. Kennedy suggests popping your corn on the burner with a small quantity of oil.
Make popcorn for a guilt-free snack
Your stomach lags behind your brain; It takes about 20 minutes for digestive hormones to signal your brain that you’re filling up, Kennedy says. That’s one reason popcorn ranks high on Gerbstadt’s list of foods that will help you lose weight – it takes longer to eat popcorn, and therefore the slower you eat. You are more likely to start feeling full before overdoing it.
Popcorn is also an honest source of fiber, making it a hearty food, too, Kennedy says. A cup of popcorn has 1.2 g of fiber, but since a serving of popcorn is generally considered quite a 1 cup, the fiber builds up. To be considered an honest source of fiber, a food must contain only 2.5 g of fiber; this will be achieved with only (approximately) 2 cups of popcorn.
Smart Tip for Snacking Use a hot air popper and you’ll save fat and calories. Or pop your corn on the stove with less amount of oil.
Choose Greek Yogurt for More Protein and Less Sugar
Greek yogurt is another high on the list of smart foods for weight loss, Kantor says. It is a great option because it has more protein and less sugar than most other yogurts. While the amount of protein can vary from brand to brand, a 7-ounce container of low-fat plain Greek yogurt has about 20g of protein and seven of sugar (this sugar, of course, comes from the lactose in the milk and no sugar added).
Greek yogurt is also an honest source of calcium, with about 230 milligrams per 7-ounce container (about 18 percent of your DV). A study published in the journal Diabetes Care found that a diet rich in dairy calcium improves weight reduction in people with type 2 diabetes.
Meal-Making Inspiration Make a Greek yogurt and fresh fruit parfait for breakfast or dessert, or use Greek yogurt as a base for thick, creamy smoothies, suggests Kennedy, who recommends using plain Greek yogurt with no added sugar.
Choose Chili Peppers to Spice Up Your Metabolism
The higher your metabolism, the more calories you’ll burn, even when you’re resting, Kennedy says. Several studies, such as one published in June 2017 in the journal Bioscience Reports, have suggested that capsaicin, the active ingredient in chili peppers and other peppers that makes them hot. May help boost metabolism (although no individual food stretches the metabolism to result in weight loss, Kennedy notes). A small study published in the British Journal of Nutrition found that people who added capsaicin to their high-fat, high-carbohydrate breakfasts lowered their protein and fat intake at lunch, felt more satisfied, and were less hungry.
Meal-Making Inspiration Try spicing up your morning eggs with chili peppers, making a breakfast burrito or chili tacos. Or making yourself a bowl of red bean chili for an early lunch, Kennedy says.
Drink more water to avoid overeating
Water should be a staple on your list of foods to lose weight, although it is not a “food” inherently. A study published in 2014 in the Journal of Science, Biology. And Medicine found that drinking more water (more than the standard intake) reduced weight and body fat and suppressed appetite in overweight participants. Another study, published in the July-August 2016 issue of Annals of family practice. Found a strong association between inadequate hydration and a high body mass index (BMI), and inadequate hydration and obesity.
“I recommend drinking a glass of water before each meal and in between servings,” Kantor advises. And if you are drinking alcohol, suggest having a glass of water between drinks.”Your intestines can only handle so much,” Kantor explains. “The water will immediately fill you up and protect you from overindulging in meals and beverages that can sabotage your weight loss efforts.”
Some people also overeat because they confuse thirst with hunger. According to Kennedy, the areas of the brain that measure hunger and thirst are quite rough. As a result, it is very typical for someone to feel hungry while actually being dehydrated. The greatest way to confirm that any sense of hunger is actually hunger is to stay hydrated.
In general, stick to your daily limit; individuals should be drinking a lot more water than they do, according to Kennedy. Your body is already dehydrated during thirst. Fluid needs vary based on age, gender, weight, and activity level. While the advice of a minimum of eight 8-ounce glasses is easy to remember, it is not the most accurate. The National Academies of Sciences, Engineering, and Medicine (formerly IOM) recommend 2.7 liters of total water for women and 3.7 liters of total water for men every day. This water comes from both drinks and food.
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