According to some experts, counting calories is important but not necessarily the best approach to losing weight. One of the most helpful ways to drop the pounds is to eat foods that make one feel full without giving adding lots of fat and calories.
Being satiated and satisfied will help one lose weight and keep it off. Low calorie, low fat, nutrition dense foods also make one healthier too.
The obesity researcher Dr. James Stubbs, along with nutrition and dietician colleagues at SlimmingWorld a weight loss program based in the UK, studied the science of satiety in relation to food composition. They identified the top 10 most satisfying foods to help people slim down.
In an emailed press release, Stubbs is quoted as saying, "Eating regular, filling meals using foods that are low in energy density and are high in satiety avoids the need to have to weigh and measure everything. This is the key to successful long term weight loss, because it gets you into new healthier habits and knowing which foods help (or hinder) most, makes it so much easier.”
According to Stubbs, foods which induce a feeling of fullness are typically:
• Low in fat
• High in protein and complex carbohydrates
• High in fiber
• High in volume and low in energy density
• High in moisture content
10 Most Filling Foods
1. Poultry
Skinless chicken and turkey are high in protein, which is the most satiating macronutrient.
2. Lean meat
Extra lean beef mince (less than 5 percent fat) or ham with all visible fat removed are mostly protein, while much of the muscle tissue is water and highly satiating.
3. Fish
Fresh fish, scallops, and canned salmon or tuna in water are very high in protein and almost fat free.
4. Potatoes with skins
Potatoes are complex carbohydrates and are digested and absorbed slower than simple sugars. When boiled, they also absorb a lot of water, making them more filling. Leaving the skins on means that the fiber content is higher too. Sweet potatoes are a good alternative.
5. Legumes
Foods like lentils, butter beans, haricot beans and split peas keep one full because they are low in fat and sugar, low in energy density, and high in carbohydrate, protein and fiber. It takes time for one to to chew and digest and they will fill one up for hours. Frozen peas are a great, easy option to for busy dieters to add to their meals.
6. Pasta or noodles
This surprising addition to the list is high on the satiety scale because it is another complex carbohydrate and is digested slowly. High fiber, whole wheat pasta or noodles are best for satiety.
7. Boiled wild rice
This is yet another complex carbohydrate. When rice is cooked, it is low in fat and high in moisture, so it keeps one feeling full for a long time.
8. Eggs
Scrambled, over easy, sunny side up...eggs are versatile and an excellent source of protein.
9. Natural fat-free yogurt and skim milk soft cheeses
Fat-free dairy products are obviously low in fat, high in moisture, and a great source of protein and calcium. Experts say the most satiating yogurts are the ones with soluble fibers such as inulin and guar gum added to them and those that do not have added sugar.
10. Fresh fruit and vegetables
The obvious choice for a healthy food option, fruits and vegetables are low in energy density and saturated fat, and high in water content and fiber while also containing some protein. To satisfy hunger, add bulk to one's meals, or just for a healthy snack, vegetables and fruit are a dieter's best friend.
Sources:
Cookinglight.com. Web. 6 February 2013. "12 Filling Foods".
http://www.cookinglight.com/eating-smart/nutrition-101/filling-foods-00412000077269
Emailed Press release: SKIP THE DIET – FILL UP TO LOSE WEIGHT from
http://www.slimmingworldusa.com
Received 06 February 2013. Can be viewed at
http://www.easier.com/29100-skip-the-diet-fill-up-to-lose-weight.html
Reviewed February 13, 2013
by Michele Blacksberg RN
Edited by Jody Smith