FILLING FOODS THAT WON'T FILL YOU UP
OATMEAL
- A bowl of Oatmeal in the morning can keep you going all day.
- Part of the reason is all the fiber.
- It fills you up & lets your body absorb the oatmeal's nutrients more slowly.
- That keeps your energy steady
- It may even help you eat fewer calories over the course of the day.
SOUP
- The liquid helps fill your stomach but doesn't add many calories because it's usually
made with a lot of water. - Just be sure to go for a broth-based recipe, like vegetable soup or chicken or beef broth.
- Cream based soups have far more calories.
SALAD
- Part of the secret to filling up without on weight is to eat foods with fewer calories per bite.
- It's hard to beat salad & vegetables in that area.
1. Along with fiber, many are loaded with vitamins & minerals.
2. Having a salad as your entree or eating a small salad before your main meal will keep you from eating too much.
3. Just don't add too many unhealthy extras like cheese, croutons & too much dressing.
NUTS
- They're high in fat, which gives them more calories per bite.
- You would think that would be bad but that's not necessarily so.
- The fat & protein in nuts may prompt the body to give off hormones that help you feel full.
- Plus, the fats are the unsaturated 'good kind, which help your cholesterol & blood sugar
levels, too. - Just watch the portion size. One ounce is all you need which is a small handful.
AVOCADO
- Even though they're full of fat, people who eat them in moderation tend to have less
body fat. - Part of the reason may be that if you eat avocados, you're more likely to eat lots
of vegetables too. - Portion size is important
1. 1/3 of a medium avocado has about 80 calories.
2. But they're delicious with nothing but a thin slice of whole grain.
EGGS
- If your goal is to stay full until lunch time, eggs are a better breakfast choice than a|
bowl of cereal. - They have fewer calories than you might think.
1. There are 78 calories in a larlge hard boild egg & lots of protein.
2. They're so satisfying that they could help you eat less during the day if you have them
for breakfast, especially if you're overweight.
COTTAGE CHEESE
- It's a good substitute if eggs aren't what you like, because it seems to have the same kind
of effect on appetite as eggs do. - At 163 calories in a cut, low-fat cottage cheese also has protein & it better at keeping
hunger away.
FISH
- It's a healthy source of protein, which tends to make you feel fuller than carbs.
- Plus the omega-3 fatty acids in a lot of fish expecially fatty fish like salmon are
particularly good at satisfying hunger.
BEANS
- People who eat them are more often satisfied between meals.
- Over the long term, this may translate into less body fat and a healthier weight.
- Since they're light on calories but packed with protein & filling fiber, they make sense.
QUINOA
- It's higher in fiber than most other grains, which means it fills you up more.
- It also has more protein.
- So it will keep you feeling full for longer than white or brown rice.
WHOLE MILK
- Many people feel that Full-fat dairy isn't good for you.
- But some studies say that it doesn't seem to make you put on weight.
1. However, it may affect your cholesterol levels.
2. Talk to your doctor before you start drining more of it if you already have high levels
of 'bad' cholesterol or if you don't your levels.
POPCORN
- If you feel like having a snack, skip the chips & candy & go for popcorn instead.
- It's a satisfying mix of fiber & low calories as long as you don't load it up with butter or oil.
- Part of the reason may be the air that puffs it up when it pops which makes it take up
more room in your stomach, which may make you feel fuller.
♦♦♦♦♦
FOODS THAT LEAVE YOU HUNGRY
- Highly processed foods like soda, candy & even white bread have very little nutrition
& put too much sugar into your blood at once. - Your body stores the extra fat & leaves you hungry for more.
- Lean protein, unsaturated fats & carbs with more fiber & nutrition like whole greains, fruits
& vegetables take longer to digest, satisfy your hunger & provide a steady stream of energy.
♦♦♦♦♦
STICK TO A HEALTHY MIX
- You can't eat only oatmeal or popcorn all day & expect to stay healthy.
- Any food, however low-calorie or nutritious, is only good for you as part of a healthy
balanced diet that includes a wide variety of nutritious foods. - Talk to your doctor or try to find the best balance for you.
♦♦♦♦♦
MISSING INGREDIENTS - SLEEP & EXERCISE
- How full & filled out you get depends on more than just food.
- If you don't get enough sleep, you may eat more than you need.
- You're also more likely to reach for snacks that have more calories & more fat.
- Exercise can help you burn those calories.
1. You should get about 30 minutes of exercise a day at least 5 days week.
2. Even 10 minutes at a time during the can make a big difference in how your body
uses the food you eat.
♦♦♦♦♦
♦♦♦♦♦
Copyright © 2012 -2018 KosherWoman.com
All rights reserved