Nutrition plays an important factor in your overall health and wellbeing. Losing weight comprises a combination of both exercise and nutrition, which means the food you consume also plays a factor in maintaining your weight or losing weight. Without feeding your body with all the essential nutrients and vitamins, working out won’t do anything in terms of your progress. There are certain foods you can eat that won’t affect your weight, which are the foods you should be trying to incorporate into your diet.
The Factor That Makes Certain Food Filling
The satiety index contained in food can help reduce the frequency of your hunger, therefore helping with your overall caloric intake. This is the primary reason behind why certain foods provide fewer calories when consumed – because of their lower energy density and weight. In addition, protein-rich foods are your best friend when trying to lose weight. This is why people who regularly exercise need an abundance of protein as it has several benefits like making you more full and helping with muscle growth.
1. Oatmeal
Oatmeal contains an abundance of fiber and even if this is classified as carbs, they’re whole-grain carbs. The best thing about oatmeal is that it is incredibly easy and fast to prepare in the morning, making it an ideal breakfast meal in the morning. It’s also very filling because it’s able to hold water, causing its weight to rise. Lastly, oatmeal contains a lot of beta-glucan to slow down digestion by reducing carbohydrate absorption.
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2. Broths
Whole solid food has always had the notion of being more filling, recent studies have shown that this isn’t necessarily the case. In fact, soups can encourage you to feel more full and guarantee that you consume up to 80 percent of calories than you would otherwise. Broth-based soups also generally provide fewer calories and can encourage less bloating than cream-based soups. If you’re looking for another simple meal that can make you feel longer, broth-based soups are an advisable idea.
3. Eggs
Eggs are one of the staple food groups that are often seen in several meals and recipes, and they’re classified as protein-rich foods. While there was a negative notion on eggs for your health, these are one of the healthiest foods you can eat. It’s likely after consuming eggs that you won’t feel hungry for a significant period. Eggs are also filled with all the nine amino acids that are essential for your body. There’s a reason why eggs are always an ideal choice for breakfast, especially given their high-protein nature.
4. Fish
Fish are known as abundant in protein and contain healthy fats in the form of omega-3 fatty acids. Not only can omega-3 fatty acids improve your physical health, but it also does wonders for your mental functions and concentration. Significant research has also proven that fish has higher satiety than any other type of meat. Further studies have also shown that people who incorporate fish into their diet consume 11 percent fewer calories than those who eat beef.
5. Apples
Fruits are rich in so many nutrients and vitamins that are significantly good for your health, and apples aren’t an exception. Apples are known to have a high score in the satiety index, which means you’ll feel full longer by consuming apples, whether as a snack or appetizer. Apples also have pectin, which is a fiber that slows down digestion. Lastly, apples have a high water percentage to keep you more hydrated, since oftentimes you’re not really hungry but just lacking water.
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6. Cottage Cheese
While it’s easy to assume that any kind of cheese will make you gain weight since it’s classified as dairy, this isn’t the case at all. Cottage cheese is the one variety of cheese that’s extremely filling but won’t encourage weight gain. It’s also filled with several vitamins and nutrients such as Vitamin B, phosphorus, calcium, and selenium. Lastly, cottage cheese offers a similar satiety level that eggs provide, which means you’ll feel full longer.
7. Orange
Oranges are the most popular fruit when getting your daily dose of Vitamin C. It’s also low in calories, wherein you get only 80 calories by consuming a medium-sized orange. It’s very juice and it is perfect weather as a snack or a smoothie. Other benefits of oranges include maintaining your cholesterol levels and blood sugar levels. Regularly eating oranges can help you fight serious diseases and illnesses as Vitamin C strengthens your immune system.
8. Legumes
Another food rich in protein and fiber, legumes are very filling to consume and won’t make you hungry for a prolonged period. Legumes also have an abundance of carbs and energy but unlike other empty calories, legumes are categorized under whole grain carbs. This means that these can promote weight loss more compared to refined carbs you’re putting in your body. This is also why legumes are also seen in keto diets, which is a diet high in protein.
9. Zucchini
Zucchini is most popular seen in salads wherein a single serving would provide only 42 calories. It also has an impressive salt-to-water ratio, which means that this aids in your digestion and overall gut health. This is also one of the foods that come with a lot of minerals, which will bring out the energy output of what you eat if you’re really intent on losing weight. Lastly, it’s very ideal for detoxing certain chemicals in your body that can aid in less bloating.
10. Bourekas
Enjoy a guilt-free, healthier version of the Balkan/middle eastern famous stuffed puff pastry-kinda food – the Bourekas! The original Bourekas comes in many forms and shapes, meaning flavors and rolling techniques may vary. The dough itself with the enormous amounts of oil uses to separate the sheets of dough, is what makes it all puffy and crunchy. To make a healthier, more friendly version of Bourekas, you can substitute the puff pastry dough with rice paper, choose your favorite filling, brush an egg white, and top with sesame seeds on top, bake for 10 minutes, and you got yourself a treat!
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