The 10 Most Filling Foods for Weight Loss

[AdamSmith]

Several nice surprises here.

The 10 Most Filling Foods for Weight Loss

Baked potatoes, greek yogurt, and popcorn can help you load up on fiber and protein

By Health.com / Nicole Yorio Jurick @goodhealthFeb. 26, 2014

If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. Foods that promote satietya feeling of lasting fullnessdo exist, insists David Katz, MD, founder of the Yale University Prevention Research Center. What makes some grub extra satisfying? Fiber and protein can help, says Barbara Rolls, PhD, author of The Ultimate Volumetrics Diet. Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, allow you to eat more without gaining weight, Rolls says. Want some of that? Make room for these secret-weapon picks.

Baked potato

The potato has been unfairly demonizedits actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them. Though potatoes are often shunned because theyre considered high in carbohydrates, they shouldnt be. Whether baked or boiled, theyre loaded with vitamins, fiber and other nutrients. Result? You get steady energy and lasting fullness after noshing on them.

Feel even fuller: Eat baked and boiled tubers skin-on to get more fiber for just 160 calories a pop.

Eggs

A study from Saint Louis University found that folks who ate eggs for breakfast consumed 330 fewer calories throughout the day than those who had a bagel. Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body cant make itself, says Joy Dubost, RD, spokesperson for the Academy of Nutrition and Dietetics. Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite.

Feel even fuller: Dont discard the yolksabout half an eggs protein lives in those yellow parts. Adding vegetables to a scramble boosts its volume and fiber content for few extra calories (an egg has 78, and a cup of spinach just 7).

Bean soup

Soups have a high water content, which means they fill your stomach for very few calories, says Rolls. Broth-based bean soups, in particular, contain a hefty dose of fiber and resistant starcha good carb that slows the release of sugar into the bloodstreamto make that full feeling really stick. Once in the stomach, fiber and water activate stretch receptors that signal that you arent hungry anymore, Rolls says. All this for a measly 150 calories per cup.

Feel even fuller: Resist the cracker pack on the side in favor of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own, Rolls says. Hate soup? Throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad.

Greek yogurt

Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yogurt was the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying. Meanwhile, a Nestlé Nutrition Institute study review found that consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady. Greek yogurt, which is strained to remove liquid whey, contains double the protein and less sugar than regular yogurt, Dubost says.

Feel even fuller: Top yogurt with fibrous foods like raspberries (4 grams of fiber per half cup) or a cereal such as Kashi Go Lean Crisp Cinnamon Crumble (9 grams per three quarters of a cup).

Apples

Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to a study in Gastroenterology. In fact, people who ate an apple as part of a meal felt more satiated and ate less than those who consumed a calorically equivalent amount of juice and applesauce. Whole apples take a long time to eat for very few calories, says Susan Roberts, PhD, professor of nutrition at Tufts University. Your body has more time to tell your brain that youre no longer hungry. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight, adds Roberts.

Feel even fuller: Add apple chunks to oatmeal or salad, or slices to a turkey-on-whole-wheat sandwich.

Popcorn

This movie-night fave is a low-energy-density foodfor 90 calories, you could eat 3 cups of air-popped corn but just a quarter cup of potato chips. Popcorn takes up more room in your stomach, and seeing a big bowl of it in front of you tricks you into thinking that youre eating more calories and that youll feel full when youre finished, Rolls says.

Feel even fuller: Sprinkle on some red pepper. In a recent Purdue University study, people who added a half teaspoon of the spice to a meal felt less hungry.

Figs

A great natural cure for a sweet tooth, fresh figs have a dense consistency and sweet flesh thats high in fiber (each 37-calorie fig packs about a gram), which slows the release of sugar into the blood, preventing the erratic high caused by cookies or cake.

Feel even fuller: Halve and add protein, like a teaspoon of goat cheese and a walnut.

Oatmeal

Oatmeals filling force comes from its high fiber content and its uncanny ability to soak up liquid like a sponge. When cooked with water or skim milk, the oats thicken and take more time to pass through your digestive system, meaning youll go longer between hunger pangs.

Feel even fuller: Sprinkle almonds on top of your bowl. The nuts pack protein and fiber and contain unsaturated fats that can help stabilize insulin levels, regulating blood sugar, Dr. Katz says.

Wheat berries

Move over, quinoa. Wheat berries, which are whole-wheat kernels, contain one of the highest amounts of protein and fiberß per serving of any grain6 grams of protein and 6 grams of fiber. Protein triggers the hormone ghrelin to tell our brain that we are satisfied, Roberts explains, and fiber activates appetite-suppressing gut hormones.

Feel even fuller: Do what celeb chef Ellie Krieger, RD, does: Toss wheat berries with apples, nuts and other diet-friendly foods to make a super tasty salad (thats her recipe at right).

Smoothies

While most beverages dont satisfy hunger very well, drinks blended full of air are an exception: They cause people to feel satiated and eat less at their next meal, according to a Penn State University study. Just be sure youre not whipping your smoothie full of sugary, caloric ingredients like fruit juices or flavored syrups, which will negate the health benefits.

Feel even fuller: Put ice and fat-free milk or yogurt in a blender, add in fruit and give it a whirl. Try strawberries, which are extremely low in energy densitytheyre 92 percent water!and bananas, which are loaded with resistant starch.

This article originally appeared on Health.com.

Read more: The 10 Most Filling Foods for Weight Loss | TIME.com http://healthland.time.com/2014/02/26/the-10-most-filling-foods-for-weight-loss/#ixzz2uqgcHM1s

[RA1]

OK, you are almost half way there. Eggs + potatoes for breakfast is a no brainer. However, one needs to add some animal protein to survive. Sausage, bacon, pork chops, and many others fill this bill. Could I perhaps suggest pork brains? Just don't look at it and eat it and enjoy.

I certainly realize organ meats are not good for many to include me (gout) but with proper Rx I can enjoy some of these although infrequently.

There are entirely too many seasonal products to enjoy without falling into the local creek. This really means just enjoying them less. Asparagus, mountain oysters, various fries and many other products are just there for enjoyment but should be limited for those who have "afflictions" like me.

Best regards,

RA1

[ihpguy]

Very filling, lowest calorie and most satisfying is my boyfriend's hard dick.

However, lacking that opportunity, sweet potato is much better for you than a regular white potato.

I call an enormous BS on the need for animal protein. Not true. And the worst are the saturated fats from pork chops, sausage and bacon. Much preferable is a roast pork loin, thinly sliced.

Lacking the enjoyment for a roast/boiled/grilled skinless, boneless chicken breast, try either of these two favorite recipes.

http://www.theguardian.com/lifeandstyle/2013/aug/27/vietnamese-lemongrass-chicken-recipe

http://thaifood.about.com/od/thaicookingessentials/r/Thai-Basil-Chicken-Stir-Fry-Easy.htm

And these recipes can be made even healthier and lower-calorie by converting them into an Asian-style salad by serving them over a wedge of iceberg lettuce, grated carrot, thinly-sliced cucumber, chopped cilantro and a splash of Newman's low-cal asian ginger dressing with a dusting of red pepper flakes.