Burning fat, losing weight, getting in shape and looking great is easy … when you eat healthy foods that make you feel fuller longer. Some foods naturally deliver a smaller calorie investment while giving your stomach a full feeling. You feel full, so you eat less, your calorie count goes down, and so does the size of your waistline.
When you eat foods that provide little nutritional value with their calories, your mind tells you to eat more. It says, “Hey, we need nutrients, minerals and vitamins!” So you reach for more of the unhealthy food that is sitting in front of you. You eventually become full but take in way more calories, fat and processed nasties than your body needs.
The result? You pack on the weight and fat, your heart, circulatory system and entire body suffer, and you find yourself hungry again relatively quickly. By incorporating the following 10 healthy, nutritious types of foods into your diet you feel fuller for longer, and you’ll begin to lose weight as your whole body becomes healthier, and you begin to feel and look great.
1 – Beans and Legumes
Beans are extremely high in protein and dietary fibre. They can also fit into just about any budget and meal plan since they are inexpensive and versatile. The FASEB Journal discovered in 2008 that if you eat just 4 ounces (1/2 cup) of beans a day, you bolster weight loss and weight maintenance. Beans are also a heart-healthy food.
2 – Fresh Fruits
Fresh fruits have a much lower energy density than milk, cheese, sweet foods and meats. This means they deliver fewer calories per gram. You can eat several servings of superfood fruits like blueberries, apples, bananas, blackberries, cantaloupes, citrus fruits, grapes, pomegranates and plums without paying much of a calorie penalty.
And when you replace unhealthy, fat-filled, calorie-dense foods like potato chips, chocolate bars and sweet snacks with healthy fresh fruits, you double your fat-burning, weight loss effort.
3 – Soups
Make sure you avoid store-bought soups unless you are going to do some intelligent nutritional label research. A single can of soup that you purchase at your favourite grocery shop often delivers several times your daily recommended sodium allowance.
Homemade soups give you total control over their contents. It is relatively easy to make a large batch of soup, and then portion off individual serving sizes that you can keep in your refrigerator or freezer for easy access. Soup is also easy on the budget, and because of its liquid base, quickly makes you feel full while delivering a limited number of calories.
4 – Fermented Foods
Fermented foods such as kimchi, sauerkraut and pickles send a signal to the brain that starts a production of hormones that makes you feel full. This is because of the short-chain fatty acids (SCFAs) found in these foods.
A side benefit is the healthy probiotics found in most fermented foods. Probiotics are healthy bacteria that promote proper digestion. Some health experts also believe that probiotics reduce your appetite.
5 – Eggs
Multiple studies show that when you eat protein with your breakfast, you ingest fewer calories throughout the day. Eggs are one of the healthiest sources of protein, and they also offer significant levels of vitamin B12, vitamin D and iron. The outdated belief that eggs were high in cholesterol has actually been explained in a little more detail in recent years.
The type of cholesterol in eggs does not contribute to heart risks like most health professionals used to believe. This means you no longer need to worry about your egg intake. Eating 1 or 2 hard-boiled eggs between breakfast and lunch keeps you from overeating at your midday meal.
A single large egg delivers 7 g of protein, 5 g of fat, just 1.6 g of saturated fat, and only 75 calories.
6 – Nuts and Nut Butters
Nuts are packed full of healthy unsaturated fats. A healthy body needs fat, and the fats in nuts are just what you are looking for. On a per calorie basis, nuts and nut butter are extremely rich in fibre and protein.
Just don’t eat too many nuts or too much nut butter in one sitting. Those healthy fats are in a very high quantity in nuts, and should not be over-consumed. The heart-healthy nature of nuts is just a wonderful side benefit of this versatile and tasty raw food.
7 – Broccoli and Brussels Sprouts
Vegetables like brussels sprouts, broccoli and cauliflower belong to the cruciferous family. Cabbage, bok choy, kale, collard greens and horseradish are also a part of this healthy vegetable subdivision. They deliver extremely high levels of healthy dietary fibre.
As with other filling foods on this list, they are relatively inexpensive and extremely versatile, with most of them capable of being consumed raw or cooked. The antioxidant ingredients in cruciferous foods are also worthy of note, and just another reason you need to be getting more of these healthy whole foods into your diet.
8 – Water
Okay, so water is not food. We have to mention it anyway, because it is usually free or inexpensive, readily available, and is definitely required by the human body for proper maintenance and health. Did you know that the symptoms of thirst mimic those of hunger?
The next time you believe that you are hungry, drink 8 to 12 ounces of water. Give your body 10 minutes to process that liquid, and see how you feel then. You may truly be hungry. But the cranky mood, low energy and lack of ability to focus that often signals you are hungry may simply be telling you your body needs more liquids.
9 – Salmon, Anchovies and Tuna
Fish helps you feel fuller longer while consuming fewer calories in several ways. The types of fats found in high quantities in fish are essential fatty acids. Omega 3 EFAs are required by your body to function properly. Unfortunately, the human process does not create this healthy fat.
Fish like tuna and salmon have high levels of Omega 3s. This healthy fat makes you feel fuller longer, so you eat fewer calories during a fish-filled meal. Fish is also packed full of wonderful protein. Ocean caught salmon, anchovies and tuna are heart-healthy foods as well.
10 – Raspberries, Blueberries, Blackberries and Other Berries
Most berries are extremely high in wonderful antioxidants that fight dangerous free radicals in your body. They are also extremely heart-healthy and deliver high levels of phytonutrients, minerals and vitamins that promote overall body health, inside and out. Your immune system receives a huge boost when you eat berries regularly. This means that your natural defence system is much better prepared to ward off infections, disease and sickness.
It also means that you recover from injuries and sickness quickly. Berries contribute a very small amount of calories considering the amount of filling fibre they deliver. Just 1 cup of raspberries offers a full 8 g of fibre. (The average adult needs between 25 and 30 g of dietary fibre every day from food items, not supplements.)
Protein is the most satisfying type of food. More than carbohydrates and fats, protein satisfies your hunger more effectively than any other type of food. Don’t forget filling, healthy, digestive track regulating fibre. The “modern-day” diet is desperately lacking in dietary fibre. Foods like the brans, grains and oats listed above do a great job of delivering protein and dietary fibre while limiting the number of carbohydrates and calories you consume.
To summarize, for a solution to burning fat, losing weight and maintaining a healthy body weight, eat foods high in fibre and/or protein. They have extremely high satiety index scores, which is a fancy way of saying they are healthy foods that make you feel fuller longer.