You don't need fancy plans or complicated
point systems to be thin. All you need to do is make smart food choices,
watch your portion sizes and stay active. "Learning to eat properly for a lifetime is
more beneficial, The emphasis should be on choosing
healthful foods every day and changing lifestyles for the better. So instead of sticking to diet fare, fill up on nutritious, wholesome foods.
Apples
Apples are a good source of dietary fiber. Dietary
fiber not only contributes to a healthy digestive system and reduced
cholesterol, but it also benefits smart eaters by yielding no calories
while keeping them satisfied. There's something else about the fruit that
might help you feel full. A study in the journal "Appetite" found that
when women added either three apples or three pears to their daily
meals, they lost more weight than people who added three oat cookies to
their diets, even though the fruit and the cookies contained the exact
same amount of dietary fiber. Crunchy foods in particular can trick a
person into feeling fuller. The act of chewing may send satiety signals
to your body, he says, making you think you've eaten more than you
really have and keeping hunger at bay.
Almonds
If you're looking for a tasty midday snack, a
handful of almonds are a well-regarded option. A study in 2009 in "The
American Journal of Clinical Nutrition" found that women who ate nuts at
least two times a week were more successful at keeping weight off than
those who didn't eat this food. One particular favorite among some nutritionists
is almonds, says Aragon. One ounce of this food contains only 167
calories, plus it packs roughly 6 g of protein and 3 g of fiber, both
nutrients that can make you feel full. Furthermore, like apples, almonds
are crunchy and require a lot of chewing, so they, too, can make you
feel like you've eaten more than you actually did and keep you fuller
longer.
Salmon
If you're uncertain about fish, there's no need to
fear. Seafood can be part of a healthy diet. And there's some evidence
that the fat in foods such as salmon can boost satiety levels, says
Aragon. For example, a study published in the "International Journal of
Obesity" found that when dieters ate salmon a few times a week, they
lost about two more pounds than those who didn't include seafood in
their meals. In spite of the mention of salmon's fat
content, the food is relatively low in calories. One 3-oz. serving has
just 175 calories. Salmon is a good source of protein as well.
Eggs
There's no doubt that protein, like fiber, has
impressive satiating powers. And while eggs seem to have a bad
reputation in some circles, there can be no contesting their ability to
help keep your weight in check. Research has shown that eating eggs at breakfast
can help you fight weight gain all day long. A study reported in 2008 in
the "International Journal of Obesity" found that when dieters ate two
eggs for breakfast for five days out of the week, they lost 65 percent
more weight than dieters who consumed a bagel in the morning. Although
protein is likely to fill you up whenever you eat it, some scientists
suspect that having more in the morning can keep you feeling fuller all
day long.
Tomatoes
It's true that most veggies make for great diet
fare. Non-starchy vegetables in particular, such as carrots, celery and
spinach, are filled with fiber. Like other foods high in fiber, they can
help keep you feeling satiated. So while there are many veggies that can help you
stay slim, tomatoes might be a particularly good option because they're
so tasty. And, besides, with that whole
a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have
forgotten all about eating them. One cup of cooked, red tomatoes
contains just 43 calories, but tastes just as delicious as any number of
high-calorie foods.
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