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Secrets To Keeping You Full: Why These 12 Foods Work


Daily consumption of soluble fiber and protein may help you feel full for longer periods and lead to measurable weight loss. These foods are all you need to make a huge difference in your fullness factor throughout your day.

According to findings published in the International Journal of Food Science and Nutrition , supplementation of fruit juice with the soluble fiber produced an average weight loss of 1.5 kg over 12 weeks of study with overweight Chinese men.

Fiber Market Growth

According to a report from Packaged Facts last year, consumer interest in dietary fiber has been growing with scientific studies linking increased intake to reduced risks of cancers such as colorectal and cardiovascular disease, digestive health benefits and weight management.

A 2008 International Food Information Council survey found 77% of people are proactively trying to consume additional fiber.

Despite such good intentions, however, many people only achieve about 50% of their recommended amount of 25 to 30 grams of fiber daily.

Study details

A new study supports the potential weight management of fiber showing that men had an average body weight loss of 1.5 kg, an average body mass index (BMI) reduction of 0.5 kg/m2, and lost an average of 0.3% of their body fat percentage, compared with the control group.

How?

Commenting on the potential mechanisms of action, the researchers note that the viscosity of the fiber may slow gastric emptying, which would extend the feeling of fullness. Slowed gastric emptying may also produce hormonal responses, they added.

Another potential mechanism involved the fermentation of the fiber in the colon, as this may produce specific effects on satiety and glycemia through the release of short chain fatty acids and gut peptides such as glucagon-like peptide-1.

Top 12 Foods That Work

1. EGGS
For just 70 calories, an egg delivers more than 6 grams of protein, says Shelley McGuire, Ph.D., a spokesperson for the American Society for Nutrition. One study found that women who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories, possibly because all that protein kept their hunger in check. The egg eaters reported more energy too!

2. SOUP
Studies show that foods containing a lot of water can keep you feeling full. And when you start a meal with soup, you activate brain signals that begin to tell you you’ve had enough to eat—so that by the time you finish your second course, you’ll be satisfied. “Go for a broth-based bowl with fiber-rich veggies like celery and spinach,” says Amy Jamieson-Petonic, R.D.

3. AVOCADOS
Their healthy monounsaturated fats may help slow the rate at which your stomach empties, says McGuire. They’re also loaded with folate, potassium and vitamin E, and early research suggests that foods containing these nutrients may be more satiating than others.

4. GREEK YOGURT
Seventeen grams of protein in a 6-ounce container (that’s more than you get in four slices of turkey!) means major hunger control.

5. OATMEAL
All that filling fiber (4 grams per half-cup serving in the old-fashioned variety; 3 grams in the instant) helps this breakfast stick to your ribs. It also provides a surprising 4 to 7 grams of protein (the steel-cut kind typically has the most)—and that’s before you add milk. For extra staying power, toss in blueberries, which have 4 grams of fiber per cup.

6. APPLES
“Only 80 calories, but one can be as filling as a meal because of the 4 grams of fiber and high water content,” says Jamieson-Petonic.

7. BEANS AND LENTILS
Eat them and you may end up eating less of everything else. “They’re high in protein—about 7 grams per half cup—and high in complex carbohydrates, the type that take longer to break down,” says McGuire.

8. NUTS
“They have the perfect combination of fiber, protein and fat,” says Jamieson-Petonic. The nutritionists’ faves? Walnuts, almonds and pistachios. Just stick to an ounce or less to avoid calorie overload.

9. FATTY FISH
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.

10. CITRUS FRUITS
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 body’s 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.

11. GREEN VEGGIES
Spinach, asparagus and broccoli have a high thermic effect on the body and a low calorie density. This means that it’s 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.

12. POPCORN
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. Plain with coconut oil and high mineral sea salt makes a wonderful snack. An important note is to ensure ALL popcorn kernels you purchase come from a certified organic source of non-GMO origin.


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