How to Spot Nutritious Choices that Help You Stay Slim CRUNCH TIME: Studies indicate your stomach may feel fuller when you eat calories from foods that require more chewing. The Science of Fat Loss & Muscle Gain, crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making you think youve eaten more than you really have and keeping hunger at bay. You dont need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active. Instead of picking a drink that you hope wont lead to weight gain, choose one that might actually help you lose weight, such as green tea. A study in the Journal of the American College of Nutrition found that people who drank four cups of this brew each day for eight weeks lowered their BMI levels and lost an average of about 2 lb. by the end of the study. 5 Foods that Keep You Thin Apples Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied. And theres something else about the fruit that might help you feel full. A study in the journal Appetite found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber. Almonds If youre looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in The American Journal of Clinical Nutrition found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didnt eat this food. One particular favorite among some nutritionists is almonds, says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full. Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like youve eaten more than you actually did and keep you fuller longer. Salmon If youre uncertain about fish, theres no need to fear. Seafood can be part of a healthy diet. And theres some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the International Journal of Obesity found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didnt include seafood in their meals. And in spite of the mention of salmons fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well. Eggs Theres no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check. Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the International Journal of Obesity found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long. Tomatoes Its true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated. Plus, theyre pretty self-regulating, says Aragon. You cant really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing? So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because theyre so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-its-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods. And thats at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, youll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline.
Posted on: Sat, 08 Nov 2014 19:15:27 +0000
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