David Katz, founder of the Yale University Prevention Research Center has good news for you: foods that promote satiety – feeling of lasting fullness – actually do exist. We bring you the ten items that should be on your menu if you want to lose weight without starving yourself. This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances.
This information may not fit your specific health circumstances.
1. Baked potatoes
Potatoes are unfairly stigmatized hunger tamers. According to a study measuring the satiating index of 38 different food items, boiled potatoes were ranked top: people reported they felt fuller compared to any other food and were eating less during the rest of the day as a result. Though potatoes are often shunned because they’re considered high in carbohydrates, they shouldn’t be. Whether baked or boiled, they’re loaded with vitamins,
Although high in carbohydrates, if you bake or boil your potatoes they will be loaded with vitamins, fiber and other nutrients that will provide you with more energy and make you not crave anything for a while.
A study done at Saint Louis University discovered that people who ate eggs for breakfast consumed 330 calories less than those who have had a bagel. According to Joy Dubost, the spokesperson for the Academy of Nutrition and Dietetics, “Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can’t make itself. Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite.”
3. Bean soup
The very texture of soups means it will fill you up while bringing very few calories to your body. Broth-based bean soups contain more fiber than you would expect, as well as resistant starch – a carb that slows down the release of sugar into the bloodstream. Once in the stomach, the stretch receptors are activated and they signal to the brain a feeling of fullness.
4. Greek yogurt
According to a research done at Harvard, yogurt is by far the best food for losing weight. The study examined the eating habits of 120,000 people over a period of two decades. Over a longer stretch of time, many of the people who consumed Greek yogurt lost weight without putting any effort in. Another study done by the Nestlé Nutrition Institute found that “consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady”. Keep in mind that greek yogurt contains double the protein and less sugar than regular yogurt, thus its weight loss benefits.
Apples are one of only several fruits that contain pectin, a component which naturally slows digestion and gives you a feeling of fullness. Therefore, people who consume apples are bound to feel fuller than those who ate a caloric equivalent in apple juice. According to Susan Roberts, professor of nutrition at Tufts University, the pace of eating also makes a world of difference: “Whole apples take a long time to eat for very few calories. Your body has more time to tell your brain that you’re no longer hungry. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight”.
Did you know that in order to consume 90 calories, you need to eat 3 cups of corn, but only a quarter cup of potato chips? Imagine the visual trick of abundance that a full bowl of popcorn gives you, while in reality containing very little actual food, and you understand why it is one of the best ways of achieving satiation. So keep your chips away, especially if watching Titanic or other films of similar length.
A natural remedy for toothache, the flesh of fresh figs is high in fiber and densely consistent. Sounds unbelievable, but an average fig holds about a gram of fiber tissue. So anytime you crave chocolate, cake or cookies, grab a fig instead and you’ll be shedding pounds before you know it.
Oatmeal’s rare quality of filling you up is attributed to the high presence of fiber and its unique spongelike ability to soak up liquids. Cook it with water or skimmed milk – that way the oats will thicken and take longer to go through your digestive system, thus making you feel fuller for longer.
9. Wheat berries
Wheat berries are the undisputed champion in the grain category when it comes to the amount of fiber and protein per serving: 6 grams of protein and 6 grams of fiber, namely. “Protein triggers the hormone ghrelin to tell our brain that we are satisfied and fiber activates appetite-suppressing gut hormones”, Susan Roberts from Tufts University says.
While most beverages might actually make you hungrier, according to a study done at Penn State University blended drinks are a notable exception. Blend your drinks without sugary and caloric ingredients such as flavored syrups or fruit juices, and they will make you feel satiated for a long while.