6 Foods That Keep You Full For Longer
NDTV Cooks | Updated: July 03, 2014 14:21 IST
An ideal weight loss routine entails much more than just eating less. Eating less food makes your body devoid of the essential minerals that it requires for proper functioning. It may lead your body into a starvation mode, where it craves more food. These untimely hunger pangs are major culprits as they make you reach for high-carbohydrate and sugary foods that give you an instant yet temporary energy boost. Feeling hungry all the time is one of the major reasons why most diets fail.
In order to succeed your diet plan, it is important that you include certain foods in your diet with high satiety value which simply means that they keep you full for longer and also bust those untimely and unhealthy cravings.
Here are six healthy and satisfying foods -
Apples: Eat an apple approximately half hour before your meal -- the fiber and water from the fruit will fill you up, so you'll eat less, says Debra Wein, RD, President of Wellness Workdays, a provider of work-site wellness programs.
Sesame Apple Salad
Oat Apple Crumble
Avocados: Eating half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal.
Corn and Avocado Salad
Soup: According to Beth Saltz, RD, owner of nutritionskitchen.com, soups can take the edge of your appetite since they take up a lot of volume in your stomach, but with very few calories.
Clear Vitamin Soup
Chicken Ball and Spinach Soup
Dark chocolate: When you're craving something sweet, eat dark chocolate. Research suggests that dark chocolate can help reduce blood pressure and protect the heart and brain. It's also more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to a study.
Guilt Free Dark Chocolate Mousse
Eggs: Start your day with eggs to leave you satisfied until lunch. Research from the University of Missouri at Columbia suggests that eating a 300-calorie breakfast made up of 30 to 39 grams of protein (eggs and sausage) reduces hunger pangs and increases fullness during the time between breakfast and lunch. The research also revealed that high-protein breakfast eaters consume fewer calories throughout the day.
Oatmeal: Replace cereal with oatmeal. Oatmeal will keep you feeling fuller longer, suggests a study in the Journal of the American College of Nutrition. Oatmeal is higher in fiber and protein and also has higher amounts of beta-glucan -- the sugars that give oatmeal its heart-healthy properties, hydration and molecular weight compared to ready-to-eat cereals.
Banana Oat Bread
With inputs from IANS and Huffingtonpost.com
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