It sounds impossible, but there are literally certain foods that will satisfy hunger without weighing the pounds. The key is to enjoy a meal that has a high satiety value, which describes how the filling of food is compared to its calorie content.
This so-called “satiety index” measures the potency of various foods to make you feel full and ultimately reduce your calorie intake over the course of a full day.
This type of food is what will keep the pounds off, and some foods are much better for satisfying hunger and discouraging overeating than others.
We’re not just talking about raw vegetables here either. you will eat real satisfying food while staying slim and healthy. In fact, # 7 can be a straight snack that you can just eat all day if you want!
Many people avoid potatoes because of their high carbohydrate content, but this is not necessary. Potatoes are very nutritious until they are fried. Quite right, potatoes contain resistant starch which acts as a soluble fiber in the gastrointestinal system. This helps you feel full with fewer calories.
Studies show that cooking and then cooling potatoes increases the spread of resistant starch. Heating and cooling them several times further increases this level. So not only are the potatoes delicious and nutritious, but they become more so once you eat them as leftovers.
Eggs, and especially egg yolks, are unfairly characterized as cholesterol bombs that cause a heart attack. But while they contain a good amount of cholesterol, studies have shown that eating eggs does not increase bad cholesterol. Rather, eggs represent a whole protein, which suggests that they contain the nine essential amino acids.
Protein can be much more filling than simple carbohydrates, so eating eggs in the morning can keep you on an honest track all day. One particular study found that people who ate eggs for breakfast were willing to lose more weight and lower their BMI (body mass index) more than people who had a bagel.
Oatmeal can be a super filling dish because it contains a lot of fiber and absorbs tons of water during cooking. Yes, it’s pretty bland, but there are often many alternatives. Fruits, nuts and sugar are all great choices.
Oats even have tons of an insoluble fiber called beta glucan, which has been shown to slow carbohydrate absorption and suppress appetite throughout the day.
No one really considers soup as a garnish, but it often is. In fact, studies show that some soups are often more filling than a solid meal with equivalent ingredients. Eating soup as an appetizer could increase your satiety to the point that you simply eat about 20% fewer calories in the meal.
Make soup a habit and you’ll cut back without even trying. We recommend broth-based soups because they are lower in calories than cream-based soups.