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Goldilocks had the right idea when she ate up all of Baby Bear's breakfast that is, assuming she wanted to be full and satisfied for the rest of her adventurous day. Whether you call it mush, gruel, or oatmeal, it contains whole grains which help you feel fuller longer. There are plenty of fibers in whole grains which take longer for your body to digest, making you fuller on few calories and loading your body with many nutrients.
Tip: If instant oatmeal isn't for you, try making your own from a slow cooker rather than your microwave. Use skim milk to keep this recipe healthy and filling!
Goldilocks had the right idea when she ate up all of Baby Bear's breakfast that is, assuming she wanted to be full and satisfied for the rest of her adventurous day. There are plenty of fibers in whole grains which take longer for your body to digest, making you fuller on few calories and loading your body with many nutrients.
Tip: If instant oatmeal isn't for you, try making your own from a slow cooker rather than your microwave. Use skim milk to keep this recipe healthy and filling!
The incredible, edible breakfast food once again shines as the star of the start of your day. Because of their high protein level, eggs have an ability to help you feel fuller longer. Louisiana State researchers discovered through a control group of obese and overweight women that those who start their day with an egg, versus those who start their day with a bagel, lost more weight when following the same low-fat diet.
Tip: Eggs are often overlooked in the breakfast shuffle, since they are such a familiar dish. Why not brighten them up with some wild rice (a great morning carb to help you burn more calories) for a unique taste?
While too much pasta isn't necessarily good for you, a healthy serving of whole-wheat pasta may be enough to offset a whole day of overeating. You'll feel fuller longer, not only because whole-wheat pasta has high amounts of fiber, but also because it contains high protein levels, which help you build leaner muscle and fill up your belly.
Tip: Swapping regular pasta for wheat pasta is an easy way to introduce healthy carbs into your diet without sacrificing taste. Cooking with other healthier ingredients, like butternut squash, is a way to feel full for less calories.
On top of the fact that oranges contain healthy amounts of vitamin C and fortified minerals, they are a fantastic food to snack on. Unlike most fruits, oranges are about 86 percent water. According to the recently developed satiety index, the water helps to increase the portion size without adding extra calories, so it fills you up faster and longer.
Tips: Skip the orange juice in the morning and go straight to the source. Not only will you fill yourself up, you'll skip out on all the negatives (like high amounts of sugar) most commercial orange juices have to offer.
Keep in mind that healthy fats are not your enemy, and an ounce a day of these powerful protein-packed treats can keep you satisfied. Nuts also contain powerful antioxidants, which help the body fight against free radicals and provide enough fiber to keep the munchies at bay.
Tip: If you are concerned about the high fat content, pack pistachio nuts for your mid-afternoon power-up. Put them in salads for a satisfying and great-tasting addition.
Grandma isn't the only one who should enjoy this shriveled wonder food. Prunes are full of calorie-burning nutrients and are fiber-rich enough to fill you up during the day. A single prune's contents are about one-third water, so the fruit provides a more filling portion for far less calories.
Tip: If the thought of eating prunes alone just doesn't do it for you, try adding them to a dish to help your food become more satisfying.
Beans, beans, they're good for your heart... and your appetite, too! With insoluble fiber, beans not only fill you up, but also aid in lowering your cholesterol. Vitamins, minerals, and proteins are featured in every serving of beans and there are so many varieties that anyone can find something to satisfy their taste buds and cravings.
Tips: Because beans are rich in protein and help prevent overeating, you might want to consider replacing one meat meal a week with them. Gluten-free and vegetable-rich bean chili is a hearty way to fill up and replace a meat meal.
Whether you're dying for the tarty goodness of Granny Smith or the sweet familiar taste of Red Delicious, an apple a day may do more than keep the doctor away. This fruit is loaded with fiber to keep you full. The bulky fiber content turns off your body's appetite control hormones before you have a chance to give into any other snacks.
Tip: Ditch the sandwich. A whole apple, low-fat yogurt with some granola grains, and a glass of skim milk are a perfect way to use your mid-day meal calories and may help you to ward off grazing all day.
OK, so eating boatloads of this creamy, nutty spread might not do you good, but a layer on wheat bread or an addition to your favorite fruits and veggies will do the trick. Peanut butter is categorized as having a good kind of fat, with tons of protein. It can even help to lower your triglycerides, which is good news for your waist size and heart health.
Tip: Switching to reduced-fat and scratching the chunky peanut butter for a smooth variety are healthier ways to help you stay full.
Damning this tempting starch-ridden food will do you no good. A reasonable (read: moderate) portion of white potatoes was found to keep research participants sated for two hours in an Australian study. They can also keep you fuller three times longer than other foods.
Tip: Avoid the fried and fattening versions of this filling food, like fries and chips, since they seem to be less satisfying, according to the study. Treat yourself to Dutch oven or roasted potatoes for a healthier and heartier side dish that will keep you full.
Rucuss staff April 7, 2016
It’s not an easy task to lose weight.
You must be dedicated to exercising and you have to watch what you eat. But you don’t have to be miserable while you do it.
The key is to find workout buddies to make training less painful. It’s also a must to shift to a fiber-rich diet with protein. It’s the simplest way to reduce your calorie intake.
Remember fewer calories and the inches will begin to fall off. Men’s Health has compiled a list of the top 10 foods that will fill you up. Check it out below.
It’s normal to feel hungry when you start a new exercise regime or you increase your exercise frequency or intensity. You’re burning more calories, so your body needs to take more in. Here are some foods you can eat and avoid feeling hungry, with overindulging, and hopefully lose weight in the process:
Porridge is a great breakfast option to keep you full until lunchtime. Oats are a wholegrain, which means they contain all three parts of the grain – the nutrient-rich inner germ, the starchy endosperm and the fibre-rich outer bran layer.
A wealth of research shows that whole-grains can help you feel fuller for longer, mainly because they are high in fibre and starchy carbohydrates. Oats are a good source of a soluble fibre called beta-glucan, which helps to slow down the digestion and absorption of carbohydrates. They also have a low glycemic index so can help to keep blood sugar levels steady, preventing those dips that leave us tired, hungry and reaching for the biscuits.
Top tip: to keep calories down make porridge with water or semi-skimmed milk and sweeten with an artificial sweetener rather than syrup or honey. Adding fresh fruit such as berries or a banana will add even more fibre to keep you going for longer.
Research reveals that potatoes actually help to fill you up thanks to them being packed with starchy carbohydrates.
When looking at the Satiety Index and which 38 foods kept us the most full for two hours after eating them, boiled potatoes came in at the top spot, beating wholegrain bread, brown rice and bananas.
Studies have shown that boiled potatoes are more satiating than chips, even though they have a higher glycaemic index. Researchers believe this is because we can eat more of them for fewer calories – and it’s also the quantity of food, not just the effect it has on our blood sugar levels, that helps to fill us up.
Top tip: as an alternative to chips, make wedges. Simply cut a medium potato into eight wedges, spray with a spray oil and bake until the inside is soft and the outside is crunchy.
There’s heaps of good research to suggest that eating soup before a meal improves satiety so you eat less and take in fewer calories as a result.
It’s thought that when water is consumed separately from food it satisfies thirst not hunger. But when it’s mixed with chunky ingredients, the body handles it like food. A bowl of soup looks substantial, helping to give the impression that it will fill you up. And it takes up a lot of space in your stomach – and as your stomach fills up it stimulates stretch receptors that send signals to your brain to let you know that you are full.
Tip tip: opt for low-fat varieties, rather than filling up on rich, creamy soups. Good soup choices include vegetable, bean, lentil, mushroom, chicken, carrot and potato soup.
Research shows that eating eggs for breakfast can help to stop hunger kicking in so that you eat less for the rest of the day, and lose weight as a result.
In one study, overweight or obese women who ate eggs rather than bagels for breakfast reported greater feelings of satiety during the morning and consumed significantly less calories, protein, carbohydrates and fat at lunchtime. Plus their calorie intake remained lower for the rest of the day as well as for the next 36 hours. Unsurprisingly then, in a second study where overweight or obese women followed a low-calorie diet that included either eggs or bagels for breakfast, those eating eggs lost 65 percent more weight and reduced their waist measurement by 83 per cent more than those eating bagels.
It’s thought that the protein contained in eggs helps to improve satiety so that slimmers find it easier to stick to a reduced-calorie diet.
Top tip: avoid fried eggs and instead go for boiled, scrambled, poached or make an omelette using a spray oil.
Like oats, whole-wheat pasta is a wholegrain food and is packed with fibre and starchy carbohydrates. A 100g portion of cooked whole-wheat pasta contains almost three times as much fibre as the same serving size of cooked white pasta – 3.6g compared with 1.2g, respectively.
Pasta also has a low glycaemic index and so helps to stabilize blood sugar levels so you’re less likely to get dips that leave you starving.
Top tip: As a guideline opt for a portion that’s about the same size as a tennis ball – and remember to serve it with a low-fat sauce.
When it comes to foods to fill you up, most of you might think bananas would be the number one fruit choice. But according to the satiety index, oranges are almost twice as filling as bananas for the same amount of calories.
Oranges may also be more filling because they have a higher fluid content – oranges are 86 percent water compared to bananas which are just 75 percent water – and research shows that foods with a high water content can help to improve our satiety because it increases the portion size without adding calories. Plus, oranges have a lower glycaemic index than bananas.
Top tip: choose a whole orange rather than orange juice. It contains more fibre, and research shows that drinks don’t fill us up as much as food.
When it comes to snacking, popcorn will fill you up far more than crisps, ice cream, chocolate, cake or doughnuts, simply because it’s so bulky. If you’re not convinced, weigh out 25g of crisps, 25g chocolate and 25g of popcorn. You’ll find the popcorn fills a much bigger space in a bowl – and therefore a much bigger space in your stomach. That means you’ll feel fuller for longer.
Popcorn also has the benefit of being a wholegrain food and so contains more fibre than many other popular snack foods.
Top tip: skip popcorn that’s coated in butter, oil, toffee or salt and instead enjoy plain, air-popped popcorn.
Beans are well known for being a good source of fibre, but they’re also packed with protein and it’s this perfect combination of fibre and protein that fills you up so you’re less likely to want to eat between meals.
Fibre works its magic in several ways. As well as helping to add bulk to our diet, insoluble fibre increases the viscosity or stickiness of food in our stomach so that it empties more slowly.
Soluble fibre helps to control blood sugar levels and may also increase levels of a satiety hormone so that you feel fuller for longer. As for protein, research shows this nutrient is more satiating than carbohydrates or fats as the body has to work harder to digest and absorb it.
Top tip: choose beans that contain no added sugar and or salt and combine them with other high-fibre foods such as wholegrain toast or a jacket potato for a double whammy for full tummies.
As well as having a low glycaemic index, research indicates that peanuts can help to keep you fuller for longer.
In one American study, participants naturally decreased what they ate at other times of the day after consuming peanuts. Plus, they remarked that they felt full when they included peanuts or peanut butter in their diet.
Like beans, peanuts are a rich source of fibre and protein, both of which can help to improve satiety. But peanuts also have the added benefit of also being crunchy. This is important as crunchy foods take longer to chew and the simple act of chewing may improve satiety.
Top tip: watch your portion sizes. Nuts are packed with nutrients but they’re also high in calories. Go for fresh nuts, too, rather than salted ones.
It’s a slimming staple, but research shows that salad really does help to fill you up, especially when you have it before a meal. American researchers looked at the amount of calories women consumed at lunchtime from a main course of pasta, after eating a salad starter. They discovered that when the women ate a small low-calorie salad to start with, the whole meal provided seven percent fewer calories. The effect was even greater with a large low-calorie salad starter, with the whole meal containing 12 percent fewer calories. The satiating effects are likely to be due to a combination of both fibre and a large amount of food.
Top tip: don’t top your salad with oily dressings or mayonnaise. Instead, keep calories down by using fat-free dressings or a sprinkle of balsamic vinegar.
Hunger can be attributed to a lot of things, although I believe generally people feel physical hunger due to low blood sugar. But a lot of what hunger and satiety feels like is psychological. If a person keeps their blood sugar levels controlled throughout the day they’re a lot less likely to feel hunger.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Ever wonder why a doughnut leaves you hungry within moments of finishing, while a bowl of oatmeal keeps you full for hours? An innovative study conducted in the 1990s looked at how "full" someone stayed after consuming 240 calories of a variety of foods. The top five scorers were all whole foods and, surprisingly, the No. 1 food to keep you full is often vilified for its high carbohydrate content. (Note: Most vegetables were not included in the study, likely due to the fact that consuming 240 calories of kale would require a lot of chewing! But based on the factors associated with satiety, I assume they would score very well.) Here are six foods that made the list.
#1 Boiled Potatoes: Behold the power of the simple potato. Without any high-fat toppings, the fiber and complex carbs contained within potatoes were three times as filling as white bread (all of the foods were compared against the fullness derived from 240 calories of white bread).
#2 Fish: A fantastic source of protein that will keep you over twice as full as white bread. The fish used in the study was lean, similar to tilapia, cod, flounder or sole.
#3 Oatmeal: This breakfast staple was over three times as filling as an isocaloric (same calories) amount of doughnuts. But you don't need to have it only in the morning consider it anytime you want a filling snack. And in case you were wondering, most low-sugar cereals landed somewhere in between--slightly more filling than white bread. The only notable exception was All-Bran (higher fiber).
#4 & #5 Oranges & Apples: Finally, you can compare apples and oranges! They were neck-and-neck as tops in satiety for the fruits studied (the only others were grapes and bananas). The fiber and water in these sweet snacks kept people fuller almost three times as much as a candy bar.
#6 Whole-Grain Pasta: While a number of protein-rich foods were nipping at its heels--beef, beans and eggs--whole-grain pasta inched in for the sixth best satiety score, nearly 70% higher than white pasta. Portion, of course, is crucial: 240 calories of pasta is a little more than the size of your fist. Pastaholics may put away three or more times that amount before the 15 to 20 minutes it takes your body to realize it’s full.
Through his book and blog, Death of the Diet , Jason Machowsky, MS, RD, CSCS, empowers people to live the life they want by integrating healthy eating and physical activity habits into their daily routines. You can follow him on Twitter @JMachowskyRDFit .
When hunger strikes, you want to fuel up fast&mdashand efficiently. That means choosing foods that will fill you up so you're not hitting up the fridge an hour later. So try these 9 foods to quiet your growling belly and keep it satisfied until your next meal time rolls along.
One large egg packs over 6 g of protein. Boil 'em for snacks: It's hard to eat more than two, so they crack cravings. These hunger-beating bombs are also smart add-ins to soups, salads, rice, and pasta.
Low-calorie broth-based soups weigh down your stomach, fooling your body into thinking you're full. Miso contains probiotics for a healthier gut, too. Try Edward & Sons Organic Miso-Cup.
A medium stalk of antioxidant-packed asparagus has just 3 calories. Cook some spears as a side dish to a grilled steak, or chop 'em up and toss them into your favorite stir-fry or pasta dish.
Knock out hunger with a combination punch of fiber and protein. A half cup of lentils has 10 g of protein, 6 g of fiber, and just 120 calories. We like Melissa's ready-to-eat steamed lentils.
Research suggests that a breakfast with beef and eggs may help you feel fuller all day and lead to less evening snacking than a breakfast with equal calories but less protein. Need a filling snack? Try jerky.
Boost the volume of this classic by cooking it with an extra cup or half-cup of water. The soluble fiber helps slow digestion, promoting fullness. Steel-cut oats have 3 to 5 g of fiber per serving.
One cup contains 163 calories and 28 g of slow-digesting protein. Combine it with berries for a sweet, light, and healthy snack that will sustain you until your next meal or through the night.
These nutrient-packed orbs are extremely satiating: One cup has 3 grams of fiber and less than 40 calories. Roast a cup or two of halved brussels sprouts at 425°F for 15 minutes, and toss with mustard.
If you feel like you are never truly full and always have hunger pangs, then it is a good idea to look at the types of foods you are eating. Some foods can actually help you feel fuller longer, so that you are eating healthy meals with a lot less snacking. Want to know my favorite low-carb foods that will fill you up? Here are a few of the best, more satiating keto foods:
The first food you can start consuming more often to help curb your cravings and stay full longer is chia seeds. These little seeds will absorb water and detoxify your body, plus they are virtually tasteless and easy to add to any food or drink. You can add chia seeds to a green juice or smoothie, which also helps you get in all those healthy leafy greens and other fresh product. But don’t forget you can also make chia seed pudding or just sprinkle them on your favorite salad.
Next up are your eggs. Eggs are delicious and the healthy type of fat. For years, people were told not to eat too many eggs due to cholesterol, but doctors now recommend them regularly as a healthy protein source. They can also help to keep you full in between meals. The fat content and high protein content of eggs combines to fill you up and satiate you for a longer period of time. Try making a breakfast with an egg scramble made with your favorite veggies, or have bacon and eggs on the weekend. You can also make egg muffins that you bake and save for later.
This leafy superfood is a must for keto eaters. Two cups of kale (cooked, or raw in a kale salad) contains less than 1g of net carbs and with 2.6 fiber (for that two-cup serving), it is really filling. Plus, kale is loaded with nutrients, including vitamins A, C and K potassium, calcium, magnesium and antioxidants.
Salad doesn’t have a reputation for being filling, but if you use a dense leaf, like Arugula (aka “rocket” or “rocquette”), salad can be very satisfying. Just as amazing, a four-cup serving of arugula contains just 2 grams of net carbs! Plus, you’ll get generous amounts of vitamins A and C, folic acid and calcium.
There is a reason that avocados are the darling of the keto world: Rich in healthy fats and with generous amounts of antioxidants, vitamins C and K, folate, potassium and fiber, a 3.5 ounce serving of avocado (roughly half of a large avocado or an entire small avocado) contains only about 1.5 g of net carbs. Enjoy as-is or with a dusting of your favorite herb or spice.
Olives are an ancient snack that are enjoying a comeback. You can find special snackpacks of olives everywhere from Trader Joe’s to Amazon.com. They are a great, filling option for low-carb eaters, containing just 1g to 3g (depending upon the type of olives you enjoy) of net carbs per 10 or more olives. You’ll also get heart-healthy oleic acid, vitamin E, iron, copper, calcium and iron.
Filling, comforting, and versatile, cottage cheese is easy to love. Whether you opt for full-fat creamed cottage cheese, or large curd low-fat cottage cheese, you’ll get less than 5g of net carb per 1/2 cup serving, along with probiotics, protein, calcium, phosphorous, potassium, selenium, zinc, and vitamins B12 and B6. Enjoy as-is with a sprinkling of chili powder or minced dill, or as a dip for celery sticks.
Portobello and Cremini Mushrooms
Portobello mushrooms—which are actually more mature cremini mushrooms—are a fantastic low-carb option, containing 1.1g of net carbs for a small cap. They are also loaded with fiber, antioxidants, B-complex vitamins (including pantothenic acid, riboflavin, niacin, folate and thamine), minerals (such as potassium, phosphorous, copper and selenium). For a quick portobello snack, remove the portobello stem and fill the cap with a few tablespoons of tuna or cottage cheese, top with a bit of grated cheddar, and place under the broiler until cheese is bubbly.
Not only can the humble banana's water and fiber content keep you away from the vending machine (75 percent of the fruit is pure water), each one comes with a free carrying case, so you can grab it and go! The ultimate in healthy snacks! Pair bananas' energizing carbs with protein- and healthy fat-rich peanut butter, and you're looking at a satiating snack that will keep you full until dinner.
Start your meal with a soup! Dr. Barbara Rolls, Professor of Nutritional Sciences at Penn State University has been a pioneer in studying the role of “high water volume” foods on fullness and weight loss. One of her key findings: broth-based soups can contribute to a feeling of fullness. Broth-based soups like miso or chicken noodle are most effective while heavy, cream-based soups such as New England clam chowder defeat the purpose. And keep in mind that soup isn’t only a cold-weather food. In the summer, try chilled gazpacho or cucumber soup. Broth-based soups are the perfect appetizer and can keep you from overindulging in the main course and dessert.
Lentils and chickpeas are nutritious, tasty and filling high-fiber foods that can be included in a number of different types of entrees and healthy snacks. Since beans can add up to a lot of calories if you eat more than a serving or two, it’s a good idea to combine them with vegetables that are low in calories and will also help to keep you feeling full longer. Beans and legumes also have a great added perk! They are inexpensive.
Want a filling breakfast that will give you energy? Eat your oats! Researchers at the University of California, Berkeley analyzed a national six-year survey and found that people who ate breakfast had a lower body mass index (BMI) than people who skipped breakfast, and that those who ate cooked cereal had a lower BMI than any other breakfast-eating group. Also, oatmeal was ranked as the most satiating breakfast food on the Satiety Index, developed by Australian researchers a decade ago, and it’s the third most satiating food overall. Avoid oatmeal with added sugar and boost the flavor and ‘fullness power’ of your oatmeal by adding in some sliced apples, berries or raisins.
One of the biggest nutrition myths going is that you have to avoid nuts to lose weight. The truth is, nuts have been shown in multiple studies to help people shed pounds.
Although nuts are calorie-dense and high in fat (mostly healthy fat), their protein content can keep you feeling full and often stave off a binge later in the day.
Best way to have nuts? Try them with a glass of water. The volume that water adds to the stomach combined with the slow-to-digest nuts make a perfect quickie fill-up. Being hydrated can help with hunger management and nuts provide due of protein and fiber which is one of the best combos to tied you over.
Speaking of water…. I know… it’s not a food. But water is worth including on our list. Have you heard the weight loss tip about drinking one glass of water before meals? It’s been around for decades, but only recently has a well-designed research study shed some scientific light on this topic. It turns out that this may be one diet trick worth trying.
Virginia Tech researcher Brenda Davy and her team studied 48 adults between the ages of 55 and 75. All study participants ate a low-calorie diet for 12 weeks. Half of the group drank 16 ounces of water before meals. The other half did not. At the end of the 12 weeks, the water drinkers lost an average of 15.5 pounds, while the ones who did not have water before meals lost about 11 pounds. And unlike many fad diets, the weight loss seemed to last. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn’t load up on water before meals gained about 2 pounds. Most likely the weight loss occurred because water is filling without adding calories. In some cases it could also be displacing calorie-containing drinks. Either way… drinking water prior to meals could be an easy way to help keep you from overeating.
When you cut calories, protein can help keep you feeling full and control hunger. Chicken, especially when prepared lightly (baked, grilled, broiled) is a great source of protein. Fish, lean meat, tofu, and other proteins (like beans, legumes, and eggs on this list) are also terrific. But chicken makes my list because it is relatively inexpensive, versatile and easy to incorporate into meals. Plus you find it just about everywhere when you’re on the go.
Fruits & Veggies… probably one of the best lose-weight weapons in your arsenal. High in fiber and water, they’ll fill you up without blowing your calorie budget. Aim for nine or more servings of fruits and vegetables every day. You can incorporate them into your diet in many ways: bulk up recipes or simply include more servings of whole fruits and vegetables at meals or snacks.
The high-quality protein in eggs helps you to feel full longer and stay energized, which contributes to maintaining a healthy weight. In one study published in the Journal of the American College of Nutrition, researchers found that eggs for breakfast helped overweight adults feel fuller and consume an average of 330 fewer calories throughout the day than adults who ate a bagel-based breakfast with the same number. For a perfect meal anytime of day, try this delicious Veggie Omelet.
When it comes to healthy eating, many people think they have to toss out all of their favorite dishes. Fortunately, this is a misconception. Eating well to lose weight doesn't mean you have to eliminate all of your favorite meals. It’s not about elimination, it’s about modification. Learning simple techniques that can transform an unhealthy meal into a waistline friendly recipe can make all the difference in healthy yet satisfying eating plans.
Oftentimes, simple ingredient substitutes and modified cooking techniques are all that is need to shave off excess calories and give your favorite recipe a healthy makeover.
You can instantly shave off calories and cut back on unhealthy fats and oils by switching from fried to baked foods. Fried chicken, whether chicken nuggets, fingers or drumsticks, are one of the most heavily consumed fried foods in the United States. While chicken is an excellent source of protein, the health benefits are overshadowed by the dangers of frying.
For example, Chili’s Crispy Honey-Chipotle Crispers, a fried chicken fingers dish, contains a whopping 1,930 calories, 108 grams of fat and 4,390 milligrams of sodium. That’s more calories in one meal than some people consume in a day. Add to that a side of French fries and a soft drink, and it’s no wonder the average waistline continues to increase.
When you omit that oil, you can fill up on the main ingredients, not just the fats and oils like you do when the food is fried.
Many times, even a dish that is well-known for being unhealthy can be transformed into a healthier version by simply changing some of the ingredients. Substituting white ingredients for brown ones, such as using whole wheat flour instead of white flour or brown sugar in place of white sugar, can help create a healthier recipe.
Using low-fat dairy in place of full fat dairy usually will not affect the quality of the dish and will have no effect on its flavor. A lot of “unhealthy” recipes are really “not-so-unhealthy” recipes that have the scales tipped too much on the unhealthy side. It’s easy to rebalance those scales by making smart ingredient choices. Healthier ingredients can also make you fill up quicker, which can keep you from coming back for seconds.
When it comes to feeling fuller for longer, adding fiber to your meals is the way to go. When you fill up up on foods that are high in fiber there is less room for other foods that are less healthy. Incorporating high fiber foods into your recipes helps to create a meal that will leave you feeling not only more fuller, but also more satisfied, which will help cut back on food cravings and eliminate hunger. Some foods that are high in fiber include raspberries, pears, apples, whole wheat grains, barley, bran, oats, legumes, nuts, seeds and most vegetables.
There&rsquos nothing like (finally!) shedding those bulky parkas and sweaters to make you realize that, yup, you really did pack on a few pounds over the winter. Thankfully, getting back to your happy weight just in time for the warmer weather doesn&rsquot have to be a slog. Many of spring&rsquos most flavorful fruits and veggies aid weight loss thanks to their high water and fiber content, which can help you fill up for fewer calories.
&ldquoFiber isn&rsquot digested, so it helps push stuff through your gastrointestinal system,&rdquo explains registered dietitian and nutrition consultant Amy Goodson. &ldquoBecause of this, high fiber foods slow digestion and help you get fuller faster, potentially helping you eat less at your meal.&rdquo Water-rich fruits and veggies are equally as satiating, and also tend to be lower in calories compared to foods that don&rsquot contain a lot of H2O, explains Kristin Smith, registered dietitian, and spokesperson for the Academy of Nutrition and Dietetics. So which spring fruits and vegetable are worth adding to your plate? From vibrant green peas to candy-sweet strawberries, here are 15 fresh-right-now picks to nibble on all season long
New potatoes are rich in water and fiber (you&rsquoll get nearly 4 grams in just one medium veggie), making spring&rsquos waxy spuds a surprisingly good slim-down food. In fact, research shows that boiled potatoes top the list of the most filling foods you can eat.
Try this: Roast &lsquoem with olive oil and spices, boil and mash them, or boil them, let them cool, and then add a few to a watercress salad topped with grilled salmon, sugar snap peas, and your favorite vinaigrette.
Considered both a legume and a vegetable, green peas pack nearly 8 grams of filling fiber per cup. Fresh peas are at their seasonal peak right now, but you can get the same benefits from frozen ones year-round.
Try this: Add peas to soups, grain dishes, or serve our sautéed peas, bacon, and onions side dish with a baked chicken or turkey.
Like peas, artichoke hearts are packed with 8 grams of belly-filling fiber per cup. They're also good sources of magnesium and vitamin C, a nutrient that may lower coronary heart disease risk, research shows.
Try this: Try adding steamed or roasted artichoke hearts to a salad, or pureeing them into a dip with white beans, olive oil, and lemon juice.
Water-rich foods tend to be lower in calories and ultra-filling&mdashand baby spinach is no exception: You can eat 3 cups for just 20 calories.
Try this: Build salads on a bed of the leafy green, add it to omelets and sandwiches, or chop it up and mix it with Greek yogurt, feta, and minced basil to make a protein-rich spinach dip.
Leafy green herbs like parsley, basil, cilantro, chives, and tarragon pack tons of fresh, spring-like flavor for hardly any extra calories. (They&rsquore mostly water, after all!) Plus, they make it easy to cut back on salt, which can leave you feeling bloated and heavy, explains registered dietitian Stephanie Ferrari.
Try this: Make a slimming spring salad with baby spinach, fresh mint, cubed watermelon, crumbled feta, and grilled chicken or baked tofu. Top with extra virgin olive oil, lime juice, salt, and pepper to take the flavor profile to the next level.
These springy stalks provide 3 grams of fiber per cup for just 27 calories. They&rsquore also a solid source of iron, serving up 16 percent of the daily recommended intake in a single cup. Skimping on the mineral can make you tired and groggy, and make it more difficult for your body to fight off germs and infections. So go ahead and dig in!
Try this: Bored with the usual steamed or sautéed asparagus? Try shaving raw asparagus stalks with a vegetable peeler to make noodle-like strands and toss with your favorite vinaigrette for a fresh side salad.
Thanks to its high water content, a cup of sliced fennel will cost you just 27 calories. Some findings also suggest that fennel boasts diuretic properties. So if you&rsquove eaten a lot of salty foods and want to de-bloat, it can&rsquot hurt to add some of this licorice-flavored veggie to your plate, Ferrari says.
Try this: Whip up this easy arugula salad with roasted fennel or give this fennel salad with olives, eggs, and tuna a try.
Afternoon sugar craving? Try snacking on strawberries. A cup of sliced strawberries has just 53 calories per cup, along with 3 grams of satiating fiber. And they&rsquore at their sweetest and most flavorful between April and June.
Try this: Top them with a dollop of plain Greek yogurt for a protein boost, or top a slice of whole grain toast with almond butter, sliced strawberries, and chia seeds, for a healthy play on almond butter and jelly, Smith suggests.
Reach for these hot pink orbs when you have the urge to snack on something crunchy. Radishes have a high water content, so they&rsquore crazy low in calories&mdashjust 19 calories per sliced cup.
Try this: Us this vitamin C-rich veggie as a dipper for hummus or guacamole instead of the usual pita wedges or tortilla chips, Goodson suggests.
They&rsquore another sweet spring fruit that can zap sugar cravings without breaking the calorie bank. You can eat a whole cup of water-rich apricot segments for just 74 calories, and you&rsquoll also consume more than 3 grams of fiber.
Try this: Nosh on the fruit plain as an easy on-the-go snack or blend a cup of them with a ½ cup of cold water, a ½ cup of hulled strawberries and a ½ cup of frozen pineapple for a refreshing smoothie.
Like peas, these lima-like beans pack a whopping 9 grams fiber per cup&mdashalong with 13 grams of protein. And when it comes to slimming down, that combo packs a serious punch. &ldquoProtein and fiber help slow down digestion, helping you get full faster and stay full longer,&rdquo Goodson says.
Try this: Prep the ultimate spring slim down salad with the help of this delicious fennel and fava bean salad recipe from our friends at Delish.
You can eat half a cup of these leek-like veggies for just 16 calories. &ldquoVeggies and herbs like ramps fill you up before they fill you out. That&rsquos the name of the game in weight loss,&rdquo Ferrari says. Better yet, they&rsquove got a pungent, garlicky taste that will load your meal up with serious flavor.
Try this: Enjoy grilled or sautéed ramps (AKA spring onions) as a simple side dish, fold them into frittatas, or use them as a topper for homemade pizza.
Butter and red leaf lettuce are available year-round, but they&rsquore at their sweetest and most tender in the spring. Since they&rsquore mostly water, you can fill a big bowl for hardly any calories (around 10 in 2 ½ cups).
Try this: Sick of salad? Use large leaves as fajita wrappers instead of tortillas, or roll leaves with a slice of turkey or cheese for a quick snack, Goodson suggests. On chilly spring days, you can even try wilting chopped lettuce leaves in brothy soups.
Like lettuce, you can load up on water-rich watercress for very few calories. (Think: 8 calories for 2 cups chopped.) Another reason to eat your fill: Watercress is a nutritional powerhouse, packing vitamin A, vitamin C, calcium, and folic acid. That&rsquos good news, since cutting calories to lose weight can sometimes make it tougher to meet your nutrient needs, Ferrari says.
Try this: Make a strawberry watercress salad or try this pasta with peas and watercress dish for a quick weeknight meal.
This mint-green melon is one of the first to hit the markets when the weather warms up. And because melons have so much water, they&rsquore some of the most weight-loss friendly fruits you can eat. A whole cup of diced honeydew is just 61 calories. Talk about a seriously sweet treat!
Try this: Nibble on the fruit as a snack, combine it with other seasonal stars like strawberries and apricots to make a filling fruit salad, or make a creamy honeydew soup.