Foods that Fill You Up – Painless Weight Loss
There is nothing worse than being on a weight loss regimen and hungry most of the time. If you plan well weight loss plans do not have to be deprivation driven and you might just keep it off.
Australian researchers offered subjects a variety of food and then rated their hunger every 15 minutes over the following 2 hours. Then they offered the subjects a full buffet. Those who rated their test food as most satisfying took in the fewest calories at the buffet. The following foods in these portions sized provide 250 calories and were the most filling. It’s the fiber, water content and lean protein that fill you up
- 10 oz boiled potatoes
- 8 oz broiled cod fillet
- 1 ¼ cup cooked oatmeal with ¾ cup skim milk
- 3 large oranges
- < 2 large apples
- 2 ¼ cups Thompson seedless grapes (10oz)
- 1 1 /2 cups cooked whole wheat pasta (2 ½ oz dry)
- 2 ½ cup chicken vegetable soup
- 1 cup vegetarian baked beans
- 10 cups air popped popcorn
- 1 ½ cup Wheaties with 1 cup skim milk
- 2 cups cooked brown rice
Sugary fatty foods were the least satiating. Sugary fatty food increases hunger.
Weight, volume, fiber content and nutrient makeup of food all plays a part in triggering the physiological processes involving the stomach, intestines, blood stream and brain.
SOUP- weighs a lot and therefore physically satisfying. It triggers receptors in the stomach that tell the brain you are sufficiently fed. Tomato soup, squash soups and other vegetable soups raise blood sugars and diminish hunger. Vegetarian stews with potatoes and other carbs with lots of liquids also help to fill you up.
FIBER- humus, bran muffins, cereals, peas, corn, Brussels sprouts, broccoli, brown rice, quinoa, apples, bananas and dried fruit. Fills stomach quickly, stimulating receptors there and let the brain know that you are full.
SEAFOODS -Smoked trout, grilled shrimp, oysters, broiled scallops are appetite quenchers. The reason, they are rich in protein. When protein leaves the stomach it stimulates the small intestine to release a hormone called cholycystokinin. The chemical travels via the blood stream to the brain, where it signals the hypothalamus that the meal is ending. Fat free dairy cottage cheese, milk and yogurt are other high protein appetite quenchers.
PEANUTS and other fatty nuts quickly trigger feelings of fullness. Nuts contain both fiber and protein. Go easy on other fatty foods though because fat is the least effective at turning off eating. Fats are slow to trigger satiation signals because they are low in weight for the number of calories they deliver. Almonds, brazil nuts, cashews and walnuts are other nutty treats.
WATER A glass of water has no calories on an empty stomach it does nothing to satisfy your hunger. But take it with food and it adds volume and weight to food making you feel fuller faster. Iced tea and diet sodas are OK too.
WINE- These calories don't register with your internal “I’ve had enough gauge”. May increase appetite and my reduce inhibitions- loosening willpower and can lead to a disastrous encounter.
Researchers recommend warding off food cravings by incorporating small amounts of “you gotta-have-it food” in your daily diet. Try one of these 100 calorie snacks based on the kind of food you crave the most often- salty, sugary or protein rich.
Sugary |
|
|
|
1 fun size Almond Joy |
93 cals |
5gms fat |
29mgs Na |
28 plain M &Ms |
96 |
4 |
12 |
12 Gummy Bears |
102 |
0 |
12 |
Salty |
|
|
|
4 salted pretzels (medium) |
91 |
1 |
412 |
¾ oz reduced fat potato chips |
99 |
5 |
9 |
1 bag weight watcher's white cheddar popcorn |
90 |
4 |
125 |
Protein |
|
|
|
3 oz white tuna in water |
109 |
3 |
321 |
1 oz Swiss cheese |
107 |
8 |
74 |
2 oz turkey breast |
110 |
4 |
33 |
Donna Tinnerello, MS, RD, CD/N is a registered dietitian, living in Manhattan, with more than 10 years experience in HIV and nutrition. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight management.
Donna is available for private consultation by referral only.
Ms.Tinnerello has donated time and articles to our web site at always your choice and we sincerely appreciate her contributions.