Low fat recipes foods with a high satiety value help reduce the amount of food it takes to stop hunger and cravings…
Are you tired of struggling with your weight?
Sick and tired of rail thin celebrities touting the latest diet patch, diet pill or another domineering diet plan?
What low fat or low calorie food helps stop hunger and cravings while extending time between meals?
What about hunger pangs and hunger pains…
Satiety is the feeling that you are not being deprived and are full, and often satiety is the only determining factor in successful weight management.
Good news is there are many low-calorie foods can help you achieve satiety.
In general, the more water, fiber and protein a food has the longer it will keep you satisfied…
Eggs have been dubbed the perfect protein with omega-3 nutrient dense.
Eggs are a nutrient dense food that boosts brain power thanks to the choline they contain.
A 2005 study published in the American Journal of Clinical Nutrition concludes that protein foods have a strong role in satiety.
In the study, women who ate a daily diet of 30 percent protein consumed 441 fewer calories than women who ate 15 percent of calories from protein.
Other low-fat, high-protein choices can give satiety, too.
Protein empties from the stomach more slowly than carbohydrates that’s why some women feel full longer, according to the Mayo Clinic.
It keeps blood sugar steady instead of spiking as some carbohydrates can.
Good protein foods include:
- Lean meats
- Poultry without skin
- Low fat or non fat low calorie dairy foods…
Fish is more satisfying on a per-calorie basis than other proteins according to the Diabetes Network.
Broth based soup can fill you up without filling you out.
Soup is a great way to start a meal and save on calories, thanks to its high water content.
Barbara Rolls, Ph.D., Pennsylvania State University’s chairwoman of nutrition researched the difference between women who started meals with soup and those who began with entrees…
Rolls found that women who ate meals with soup consumed 100 fewer calories during the meal.
Complex carbohydrates high in water and fiber such as apples, oranges and grapes give you more food for fewer calories.
Also high fiber and higher fiber foods stay in your stomach longer because they’re processed slower.
This means you feel fuller for longer according to Elisa Zied spokeswoman for the American Dietetic Association.
Popcorn is a low calorie snack food that allows you to indulge your urge to munch without lots of extra calories thanks to its bulk.
Just make sure you don’t drench it in high-fat butter.
Some herbs or spices can be used to give extra pizazz to your snack without adding extra calories.
Choose popcorn over dry foods…
Including pretzels and crackers because these snacks lack fiber, water and are low in volume as recommended by Weight Watchers.
Legumes and beans truly are magical when it comes to feeling full because of their high fiber and protein contents.
Lentils and baked beans both had high marks on the Satiety Index developed by Australian researcher Dr. Susanne Holt of the University of Sydney.
Beans and lentils also have “anti” nutrients delaying their absorption and keep you feeling fuller longer.
Salad gives you the satisfying crunch factor along with fiber and water.
As with soup, women who start their meals with salad eat fewer calories than those who skip the greens according to Rolls’ research.