Feeling full on fewer calories? Can that even be real?
Yes, it’s real. There are certain foods that keep us feeling satisfied without making us fat.
Choosing foods that are less calorie dense — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and manage your hunger.
There’s no doubt about it and everyone will agree, hunger is an unpleasant feeling.
When you're trying to lose weight, cutting back on the amount you eat is a given—but feeling hungry all the time and feeling deprived are one of the major reasons why most diets fail without more ado.
These bites help you feel full longer and faster without putting an enormous dent in your daily calorie count.
1. Apples
Munch on an apple just about half an hour before a meal — the fiber and water from the apple will fill you up, making you eat less.
2. Pickles
Pickles have short-chain fatty acids (SCFAs), that help strengthen the bond between the gut and the brain. It’s natural appetite suppressant. Pickles also boast probiotics, the healthy bacteria that help digestion. Some experts believe probiotics may decrease craving and aid weight loss, though research is very limited.
3. Beans, chickpeas, lentils
Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich superfoods that also pack in fiber, antioxidants, B vitamins, and iron. Eating more of them may also help you control your appetite. It’s best to eat these superfoods right after you go to the gym.
4. Dark chocolate
When you're craving something sweet, reach for dark chocolate rather than milky ones. Dark chocolate has fewer calories and can help lessen blood pressure and look after the heart and brain. It's also more filling than milk chocolate, actually. It can curb your cravings for both sweet and salty foods.
5. Oatmeal
Oatmeal for breakfast is the way to go! Oatmeal will keep you feeling fuller longer. Oatmeal is higher in fiber and protein and also has higher amounts of beta-glucan–the sugars that give oatmeal its heart-healthy properties, hydration, and molecular weight.
6. Broccoli
It has tons of antioxidants, which have cancer-fighting benefits, and it’ll seriously boost your fiber intake. Broccoli can almost help in every aspect of the body.
7. Cereals
Cereal can make for a healthy meal when you’re in a hurry! Just don’t pick a brand with a cartoon on the box. Yep, don’t buy those cereals for kids as they contain too many sugars. High-fiber whole-grain cereals are you should grab, because not only do they supply ample fiber, but are also loaded in B vitamins, antioxidants and trace minerals such as iron, zinc, copper and magnesium.
8. Water
Okay, maybe it’s not basically “food”, but this is the most important. Sometimes a craving can be quelled with just a glass of water, and it can also keep you hydrated as well.
You see, naturally high-fiber foods are the key when it comes to getting your nutrients and energy, without hearing your stomach grumble an hour later. Well-balanced meals and snacks are equally essential for maintaining a healthy lifestyle. Make it a habit not to mindlessly snack on processed and fast food, especially if you’re aiming to lose weight.
It’s also relevant to chew food thoroughly before taking a second mouthful and focus on what you're eating - all of these things help contribute to your digestive health and satiety. When you eat slowly, you'll feel full quicker.
The foods you choose can always make a difference between feeling hungry again within a half hour and being satisfied for several hours.
What do you like to munch on when you’re feeling hungry? What’s your favorite among the list? We’d love to hear from you!
References:
http://www.thedailymeal.com/entertain/foods-make-you-feel-fuller-longer
http://www.eufic.org/article/en/artid/what-makes-us-feel-full/
http://www.muscleandfitness.com/nutrition/lose-fat/6-ways-feel-full-without-eating-more
Yes, it’s real. There are certain foods that keep us feeling satisfied without making us fat.
Choosing foods that are less calorie dense — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and manage your hunger.
There’s no doubt about it and everyone will agree, hunger is an unpleasant feeling.
When you're trying to lose weight, cutting back on the amount you eat is a given—but feeling hungry all the time and feeling deprived are one of the major reasons why most diets fail without more ado.
These bites help you feel full longer and faster without putting an enormous dent in your daily calorie count.
1. Apples
Munch on an apple just about half an hour before a meal — the fiber and water from the apple will fill you up, making you eat less.
2. Pickles
Pickles have short-chain fatty acids (SCFAs), that help strengthen the bond between the gut and the brain. It’s natural appetite suppressant. Pickles also boast probiotics, the healthy bacteria that help digestion. Some experts believe probiotics may decrease craving and aid weight loss, though research is very limited.
3. Beans, chickpeas, lentils
Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich superfoods that also pack in fiber, antioxidants, B vitamins, and iron. Eating more of them may also help you control your appetite. It’s best to eat these superfoods right after you go to the gym.
4. Dark chocolate
When you're craving something sweet, reach for dark chocolate rather than milky ones. Dark chocolate has fewer calories and can help lessen blood pressure and look after the heart and brain. It's also more filling than milk chocolate, actually. It can curb your cravings for both sweet and salty foods.
5. Oatmeal
Oatmeal for breakfast is the way to go! Oatmeal will keep you feeling fuller longer. Oatmeal is higher in fiber and protein and also has higher amounts of beta-glucan–the sugars that give oatmeal its heart-healthy properties, hydration, and molecular weight.
6. Broccoli
It has tons of antioxidants, which have cancer-fighting benefits, and it’ll seriously boost your fiber intake. Broccoli can almost help in every aspect of the body.
7. Cereals
Cereal can make for a healthy meal when you’re in a hurry! Just don’t pick a brand with a cartoon on the box. Yep, don’t buy those cereals for kids as they contain too many sugars. High-fiber whole-grain cereals are you should grab, because not only do they supply ample fiber, but are also loaded in B vitamins, antioxidants and trace minerals such as iron, zinc, copper and magnesium.
8. Water
Okay, maybe it’s not basically “food”, but this is the most important. Sometimes a craving can be quelled with just a glass of water, and it can also keep you hydrated as well.
You see, naturally high-fiber foods are the key when it comes to getting your nutrients and energy, without hearing your stomach grumble an hour later. Well-balanced meals and snacks are equally essential for maintaining a healthy lifestyle. Make it a habit not to mindlessly snack on processed and fast food, especially if you’re aiming to lose weight.
It’s also relevant to chew food thoroughly before taking a second mouthful and focus on what you're eating - all of these things help contribute to your digestive health and satiety. When you eat slowly, you'll feel full quicker.
The foods you choose can always make a difference between feeling hungry again within a half hour and being satisfied for several hours.
What do you like to munch on when you’re feeling hungry? What’s your favorite among the list? We’d love to hear from you!
References:
http://www.thedailymeal.com/entertain/foods-make-you-feel-fuller-longer
http://www.eufic.org/article/en/artid/what-makes-us-feel-full/
http://www.muscleandfitness.com/nutrition/lose-fat/6-ways-feel-full-without-eating-more