Eat These 7 Foods to Stay Full Longer

pearsI know how unpleasant it can be to feel hungry, which is the reason why it’s hard to keep up with fat loss programs. If you really want to lose weight but can’t seem to stop eating, then I suggest you eat these foods, as they’ll fill you up minus the calories.

1. Beans

beanssmallMaybe you have never heard of cholecystokinin but it’s a weight loss ally and helps you feel full. This is a digestive hormone that also works as a digestive suppressant. And the best way to get cholecystokinin is to eat beans along with a low fiber diet.

  • A study at the University of California at Davis showed human hormone levels were higher after eating beans.
  • Beans also keep your blood sugar at a normal level.
  • Beans are rich in cholesterol and fiber that reduces your cholesterol.

2. Salad

One method I use to keep myself from eating large meals is to eat a big salad but minus the creamy dressing. A study by Penn State University proved that eating a large low-cal salad resulted in the test subjects eating less during their meals even though they were allowed to eat as much as they want.

The reason why salad is so effective is the volume, which tells your body to reduce the amount you eat. Salads are also rich in carotenoids, lycopene, folic acid, and vitamin C and E.

3. Pears

pearssmallPears are rich in fiber, with a medium size pear containing 6 grams. One of the reasons why you feel full is the presence of pectin fiber, reducing your blood sugar levels. This clamps down your urge to snack.

While they’re not as popular as apples, pears actually have more fiber per grams than apples and are more nutritious. In fact study by Brazilian researchers showed that overweight women who consume three pears daily lose more weight than other the same subjects who ate cookies.

4. Lean Beef

Lean beef is rich in leucine, an amino acid that burns body fat while keeping the calorie burning muscles intact. Here are some other facts about  beef that you should know about.

  • A study by the University of Illinois at Urbana-Champaign showed eating 10 ounces of beef helps you lose weight
  • If you don’t think eating lean meat will fill you up, drink some water while you eat.

5. Olive Oil

Extra virgin olive oil is monounsaturated fat, burning your calories and cutting the urge to binge. I came across a recent study by Australian researchers demonstrating that women who had a breakfast of skim milk and olive boosted their metabolism better than skim milk with cream. Olive oil has other benefits too.

  • Studies have shown that olive oil has anti-inflammatory benefits.
  • There are also studies conducted showing olive oil lowers your risk of heart disease.
  • Olive oil also protects blood vessel cells from molecules that are overly active.
  • Olive oil, aside from making you feel full, gives your blood vessels with molecules that keep your cellular walls intact.

6. Grapefruit

A 2006 study at the Nutrition and Metabolic Research Center at the Scripps Clinic showed that consuming half a grapefruit prior to a meal or drinking it three times a day will help you lose weight. Grapefruit is also rich in phytochemicals that don’t just make you feel but they also convert the calories in your body to useful energy instead of just fat stored in your body.

Grapefruit also has plenty of enzymes that get rid of the fats in your body, has limited amounts of sodium and lots of water. All of these traits make it a good choice for boosting your metabolism.

I like to drink grapefruit juice once a day, and it helps you lose pounds. In addition, grapefruit can help you fight off arthritis and it also works great as an antiseptic.

7. Cinnamon

If you’re getting an urge to snack on sugary treats, just spray some cinnamon on while grain toast or oatmeal, as that will cut down on the urge to eat. I also came across a study done by the US Agriculture Department showing that sprinkling a bit of cinnamon helps manage the post-meal insulin spikes.

There is also a USDA study indicates that a quarter teaspoon of cinnamon is good for people who have type 2 diabetes, manage triglyceride levels and lower your cholesterol and blood sugar.

Here are some more food tips that I think you’ll find handy and make you feel full.

5 Great Food Tips That Makes You Feel Full

  1. Eat Low Density Foods: foods like lettuce, vegetable broth, spinach, and non starchy veggies such as cauliflower, celery, carrots, broccoli and asparagus are low in calories. These have a lot of water so they fill you up without packing more calories.
  2. Eat up on Fiber: fiber rich foods have only 1.5 to 2.5 calories per gram, while carbohydrates have 4 calories for every gram. Your best options are legumes, lentils and fruits, and stay away from refined carbs like white bread, white rice and pasta.
  3. Protein is Good: lean protein from seafood, chicken and soy products fill you up faster than carbohydrates or fat. It is also important that you meet your body’s protein requirements.
  4. Cut Fat Intake: your body needs fat to stay healthy, so opt for low fat mayonnaise, low fat dairy products, and low fat salad and so on. Whenever possible, drink water than other beverages as they’re often too rich in sugar.
  5. Drink Water: this is calorie free, and will quench your thirst as you go about your daily activities. Water is also much better than those sweetened juices and drinks.

Now that you are aware of what foods can keep you full, make them a part of your diet and keep a food journal. You’ll see that they don’t just make you full but also help you lose weight as well.

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