Fuller for Longer
Dieting to some can mean constant hunger pangs, deprivation and misery but it doesn’t have to be that way, Nutritionist Sarah Flower has put together a list of foods that will keep you fuller for longer, aiding your weight loss journey.
We have learnt to put more emphasis on calorie count of foods rather than their nutritional value. Dieting is not all about calorie counting. Sugary, refined carbohydrate foods, that is often marketed as low fat, will make you hungrier, making it harder for you to maintain your weight loss. Instead, opt for real, fibre-rich wholefoods, that keeps you fuller for longer, avoiding the need to snack or binge.
Eggs – Forget sugary breakfast cereals, crack open an egg for your breakfast. These little gems are packed with protein (16% of our daily needs), helping to keep you full till lunchtime. They are also packed with essential nutrients such as biotin, iodine, selenium and Riboflavin.
Fats – butter, cream, full fat milk – Its time to ignore the low fat dietary advice and switch to full fat. Not only does it contain more goodness but the fat will keep you feeling full and satisfied for longer.
Avocados – packed with healthy fats, essential nutrients and fibre. The Nutritional Journal claims it boosts satiety, reducing hunger pans. Try a few slices with your egg and bacon for breakfast, or add it to your salad or lunchtime sandwich.
Apples – Eating an apple whenever you are hunger is said to curb hunger pangs, particularly sweet cravings. Kelly Osbourne is not the only one this has worked for. Research shows you consume almost 200 calories less per meal when you adopt this principle.
Almonds – A handful of almonds has been shown to aid weight loss by generating satiety. They are also packed with over 15 essential nutrients. Have a little container of nuts to snack on throughout the day.
Coconut – Coconut milk and coconut oil is the new superfoods. They contain fat burning medium chain fatty acids, which control the appetite as well as helping the body burn more fat. Use coconut oil instead of vegetable or olive oil.
Protein sources, such as lean meat, fish – protein takes longer for the body to digest, therefore keeps you fuller for longer.
Green Tea – Green tea has been shown to help aid weight loss and just like water, it will help rehydrate.
Glucomannan Fibre – Food manufacturers are starting to look at ways of using this in our foods to keep us fuller for longer but in the meantime, you can buy these in capsule form. Just like any fibre, it swells in the stomach, giving us a full feeling so we then eat less. It also helps keep your bowel healthy.
Beans (such as chickpeas) – a great source of protein and fibre means that pulses are harder for the body to digest, so they keep us feeling full for longer. Make you own Hummus by whizzing together chickpeas, tahini paste, garlic and olive or flax oil. A fantastic snack with some vegetable crudités
Sauerkraut – a useful prebiotic that helps keep our digestive tract in good health, but Sauerkraut also has been shown to help curb the appetite. There is even a 3 day sauerkraut diet where followers claim to lose pounds – ummm, not for the faint-hearted.
Chilli – helps speed up the metabolism and as such is supposed to help us burn more fat. Some research also claims it can supress the appetite for up to 5 hours after eating. Add to salads, main meals and even soups.
Dark Chocolate – when you have a sugar craving, try a square or two of dark chocolate with at least 75% cocoa content. This will release feel-good endorphins and should satisfy the sugar craving.
Oats – keeping you fuller for longer, oats also are great to ‘Mop-up’ toxins, so great if you have an upset tummy or when hung over.
Protein Powders – – protein does keep you fuller for longer and does aid the build up of muscle, so a fantastic addition to our weight loss diet. I love That Protein Bliss Brown Rice Powder with Cacao and add a spoonful or two to my porridge every morning.
Other tips to avoid eating:
Brushing your teeth – The theory is when you have a nice, minty fresh breath you are less likely to want to contaminate it with food.
Distraction – This really works, we often eat through boredom so keeping busy can avoid snacking.
Water – We often mistake thirst for hunger pangs; drinking a glass of water when you feel hungry not only rehydrates but can help fill you up.
Conscious Eating – Studies show we all overeat when we are not paying attention. Stop eating in front of the TV. Sitting at a table, eating slowly and being aware of every mouthful really does make you eat less.
Research by Seasonal Berries, academics at Loughborough University looked at the benefits of swapping a confectionery snack in the afternoon with a handful of berries. In the research trials, which were carried out over four months, 12 participants tested the effects of swapping a confectionery snack with a handful of berries – strawberries, blueberries, blackberries and raspberries – with the same energy content.
An hour after the snack, participants were told to eat a pasta dinner until they were “comfortably full and satisfied”.
When participants had eaten the sugary snack they were found to consume nearly 20 per cent more food at dinner than those who had eaten a handful of berries, according to the results.
When volunteers snacked on berries they consumed, on average, 134 Calories fewer at dinner. From the results, scientists estimated that people switching from an afternoon confectionery snack to mixed berries might expect to reduce their energy intake by 938 Calories a week on average.
Sarah is a leading Nutritionist and Author. You can purchase her books here