Wednesday, February 8, 2012

8 Foods That Keep You Full

If you've ever had Chinese food, you know that shortly after you're done eating, you seem to be more hungry after stuffing yourself. Chinese-American food is full of salt, sugar and refined carbohydrates. We all know refined sugar and carbs are called ' empty calories ' that give you a small boost, but does not give you any real energy to get you through the day. The three things to eat together in every meal to stay full and energetic all day are protein, healthy fats, and fiber. Let's discuss 8 super foods that are high in nutrients and energy.

1. Eggs - One egg is around 70 calories and 6 grams of protein. The average-sized adult needs 50-60 grams of protein in a day, so just one egg in the morning is around 10% of your daily value of protein. One study showed that women who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories.

2. Soup - Foods that contain a lot of water can keep you feeling full. When you start meals with soup, you activate brains signals that begin to tell you that you're starting to get full. So, by the time you eat half of your sandwich, you might want to save the other half for later. One note, stay away from those creamy soups like clam chowder. They pack on twice the amount of fat.

3. Avocados - This super food is packed with healthy monounsaturated fats that can help slow down the speed at which your stomach empties. They also have folate, potassium and vitamin E, which are all linked to satiety.

4. Low-Fat Greek Yogurt - Seventeen grams of protein in a 6oz container is great for hunger control. That's more than 25% of your daily protein!

5. Oatmeal - 4 grams of fiber and 4-7 grams of protein in just half a cup helps keep you full for hours. Toss in blueberries for even more fiber and flavor. Couple it with eggs and you have a very effective fat-fighting meal.

6. Apples - One medium apple is around 80 calories. It also has 4 grams of fiber and lots of the water I mentioned that is also crucial for feeling full.

7. Beans/Lentils - Beans are very high in protein (About 7 grams of it per cup) and complex carbs. Complex carbs take a lot longer to burn and don't give you a sugar crash after eating them. This is also a great way to get your protein without adding cholesterol.

8. Nuts - These have the perfect combination of fiber, protein and fat. Don't eat too much, more than 2 ounces can contain an unhealthy amount of fat for one sitting.

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