Eat Less And Feel Fuller Longer

January 31

If you want to lose weight the healthy way, look for foods that are packed with nutrients, are low in saturated fats and sodium and keep you feeling full longer. To help you get started, I chose 5 super foods that taste great, are nutrient rich and help you maintain satiety so that you stay feeling fuller longer without having to consume additional calories.

Blast the fat away when you fill your tummy with beans. They’ll keep you feeling full, and are high in resistant starch, which means that half the calories you consume from eating beans cannot be absorbed. They also create the fatty acid butyrate, known for its fat burning properties. Studies show that butyrate improves mitochondrial function in your cells, leading to a decrease in fat. Beans will also help lower sugar levels to control or ward off diabetes. If gas is a problem when you eat beans just remember that the more beans you eat, the faster your body will build up the good bacteria you need to digest them. If you still have difficulties, consult your physician for the best way to keep the gas from developing but still allows you to enjoy these healthy benefits.

Pine Nuts
So tasty and delicious, pine nuts add flavor to salads, fish, vegetables and meats. But did you know that pine nuts can help suppress hunger? A mere ounce to 2 ounces of pine nuts each day can help you reduce your food intake by up to 36% without making you feel hungry. Pine nuts contain pinolenic acid, a naturally occurring fat that stimulates cholecystokinin (CCK) and glucagon-like peptide (GLP-1), both powerful hormones that alert the brain that the stomach is full. These small nuts also contain the highest protein content of any nut, making them one of the super foods that provide double benefits while helping you lose weight.

If you eat lots of salads, you know that the dressing you choose make make all the difference between a calorie conscious salad and a full on fatty salad. One choice is to drizzle your salad or greens with virgin olive oil and vinegar. Not only is vinegar low in calories and contains no fat, it also slows the absorption of carbohydrates and prevents sudden surges in your blood sugar. Vinegar also slows the passage of food through your stomach, making you feel fuller longer.

I use this delicious spice on sweet potatoes, toast, oatmeal and even stews. Cinnamon slows the passage of food through your stomach, making you feel fuller longer. It also lowers your blood sugar levels by stimulating glucose metabolism. We like to sprinkle some in our hot chocolate for a sweet spicy touch that warms the heart, body and soul.

Dining out can be a challenge when you are trying to lose weight. To keep calories in check, I eat an apple before going out. Apples are the perfect choice for a pre-dinner snack. Chase it with a glass of water and both will keep you feeling satisfied without feeling full. You’ll be able to enjoy your meal but you won’t be tempted to devour the bread in the basket before your dinner arrives. That’s because the pectin in apples is a soluble fiber that allows you to feel satiated and keeps your blood sugar regulated. Apple pectin prevents spikes in blood sugar that lead to increased fat storage, too. Apples are a great choice for snacks, breakfast, and desserts.

~ Karen Ficarelli

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