When it comes to dieting, the words “moderation” and “portion control” are the ones that come into our minds and can commonly be found in articles, guides and tutorials to lose weight or stay healthy.
But there’s more to them than limiting our food intake. They can also speed up weight loss and give us better results in our efforts to stay healthy.
However, for those who are new to this whole fitness and dieting thing, following these two principles may be difficult. In fact, beginners often fail to cut back on their food intake due to the feeling of hunger. But there’s actually a secret.
Certain foods can make you feel fuller for longer, but have none of the extra calories that we want to avoid in the first place! So the next time you’re reaching for that bag of chips or cake, you might want to snack on these foods instead.
Foods that Can Fool Hunger
Starting your day with a scrambled or sunny-side-up egg will keep you satiated until lunch. The reason why? Eggs are packed with about six grams of protein in every serving. They also have amino acids and antioxidants that will keep your body energised longer.
Avocados have healthy mono-saturated fat that keeps you feeling full for longer while keeping your blood vessels and heart in tip-top shape. They are also rich in fibre and protein. Keep in mind though that avocado packs many calories. So, you’d be better off to just snack on half of the fruit.
3. Lentils and Legumes
Legumes were considered as a dietary no-no back in the day since they were high in fat and calories. But like avocadoes, they provide the good kind. A mixture of lentils and legumes provides a good amount of protein, carbs and healthy fats that stabilise and maintain your blood sugar.
Oatmeal is another breakfast staple for many, and for good reasons! Oatmeal is packed with protein and soluble and insoluble fibre to keep you fuller for longer. This is because fibre takes a lot longer for your body to break down, keeping your blood sugar stable. However, stick to the plain ones and just add your own toppings such as fruit, nuts, etc.
Slurping the soup before a meal is actually a good choice, especially for those looking to lose weight. This is because soups have high water content and if they’re full of veggies, then they’re high in fibre as well. However, make sure to stick to broth-based ones, as creamy soups tend to be high in calories and fat.
Of course, along with fruits, veggies provide the backbone of every diet. In fact, adding vegetables like broccoli, Brussels sprouts, cauliflower, cabbage, kale, and the like into your diet will benefit you in the end. These greens have loads of fibre and nutrients that can keep diseases like cancer away.
Moreover, they are low in calories, so, there’s basically no limit on their serving. They can be used in numerous dishes or can be served as a side dish. Bonus, you can also throw them in a blender and make a smoothie!
7. Greek Yoghurt
Greek yoghurt is a powerhouse filled with calcium and protein while being low in calories and sugar. In fact, a typical ounce serving has 15-20 grams of protein, which is roughly the same amount found in lean meats.
Yoghurt also provides the right amount of flavour for it to be hearty. I say go for the plain ones and go crazy on them by adding toppings such as fruits, nuts or dark chocolate.
Fruits are an excellent choice to add fibre and other nutrients to your meal. They are packed with pectin which can especially help you with your diet as it takes longer for your body to digest and keeps you satiated longer. Fruits with high pectin and fibre content include apples, raspberries, pears, bananas, blackberries and the like.
9. Sweet Potatoes
Potatoes actually had a bad rep in the past, but recent studies show that their carbs are actually pretty healthy. They are packed with vitamins like potassium and Vitamins A and C as well as small amounts of protein and fibre.
Beware though, as potatoes are high in carbohydrates which some people might not like.
11. Hot Tea
Hot teas are a great way to feel full without worrying about all the extra calories.
Green teas are known for their fat-burning properties while lemon, ginger, turmeric and other teas can help digestion and improve health.
12. Chilli Powder
13. Whey Protein
Powder Whey protein is linked to satiety and fewer calorie intake since it is packed with protein. Use the powder to add protein to your smoothies. Whey protein can also be found in milk, cottage cheese and yoghurt.
14. Dark Chocolate
Some of us can’t live without chocolate. It’s a good thing there’s a healthy option too. Dark chocolate is known to increase feelings of satiety and help curb cravings. It is also chock-full of magnesium and regulates blood pressure as well as provides protection to the brain and heart.
Last but not least is water! Again, the feeling of dehydration can be mistaken for hunger. So, before reaching that snack, try to drink a glass of water and wait for ten minutes to know if you’re really hungry or not. With all the food listed, you are now set to create and consume your healthy meals.
Of course, adding these foods can help you with your diet and weight loss. However, aside from this, you should also remember always to practise portion control and eat in moderation. These foods that fool hunger are definitely good for you, but you are unlikely to lose weight if you overeat and do not implement a plan in mind.
Nevertheless, tweaking your diet here and there, scheduling eating times, and consuming only healthy stuff will all help you achieve your #fitnessgoals.