More than how much you eat, what you eat determines
the satisfaction level of a meal. Nutritionist Sneha Jain
lists 10 foods that make you feel
full, without making you fat.
Fatty fish such as salmon, tuna, mackerel, herring and
sardines contain large amounts of omega-3 fatty acids
which, besides lowering cholesterol, also hasten the metabolism
rate. Omega-3 fatty acids alter the level of leptin
a hormone that directly influences metabolism and determines
whether you burn calories or store them as fat. Fish also
provides ample protein and the best way to eat it is grilled,
with steamed vegetables on the side.
Fruits such as grapefruit, lemon, sweet lime, papaya,
guava and tomatoes are rich in Vitamin C and fibre. Vitamin
C helps the body process fat faster and also stimulates
the amino acid known as carnitine carnitine speeds
up the bodys fat-burning capacity. Citrus fruits
also have high water content and provide around 50 to
75 kcal, leaving us satiated for a longer period of time.
Spinach, asparagus and broccoli have a high thermic effect
on the body and a low calorie density. This means that
its almost impossible for them to be stored as fat
because most of their calories are burned off in the digestion
process. Apart from that, the fibre in these foods provides
roughage and contains antioxidants, vitamins and minerals
that help you feel full.
Popcorn is rich in fibre and low on calories. Also, since
eating it keeps our mouth busy for a longer time, the
satiety levels are high. However stay away from the overly
buttered, caramel and cheese cousins.
Oatmeal is a complex carbohydrate which takes longer to
digest hence it releases energy slowly, keeping
you feeling full for longer. It also keeps blood sugar
and insulin levels stable, which helps prevent fat storage.
Oatmeal is the most satisfying breakfast cereal, providing
more protein per serving than any other grain. Mix it
with yoghurt or skimmed milk and itll keep you full
Almond and Walnuts
Raw, unsalted nuts, especially almonds and walnuts, provide
essential roughage, protein, fat, minerals and micronutrients.
Munching on handfuls of these nuts keeps you full and
energetic for longer without adding to your waistline.
Low-Fat Dairy Products
Skimmed milk, low fat cheese and yoghurt are a good source
of calcium, which helps break down fat cells. Some studies
indicate that not getting enough calcium may trigger the
release of calcitrol, a hormone that causes fat storage.
Beans are high in fibre and a good source of protein.
They also take longer to digest, making you feel full
for a longer time. Also, protein has the highest satiety
index (which determines how long will you feel full) than
any other element.
Jowar, bajra and ragi contain complex carbohydrates, which
release glucose slowly when broken down during digestion.
The glucose helps in maintaining your blood sugars levels
and combats sugar craving. They are also a rich source
of fibre and Vitamin B complex that play an important
role in metabolic control.
High water content and ample fibre is the reason why you
feel full after eating an apple. An apples skin
contains pectin soluble fibre that is a natural appetite
suppressant. Seems like an apple a day keeps the weight