So many times even after having a full meal I feel hungry and can’t resist a second helping. And after I have had the second helping I feel guilty for stuffing my body with unwanted calories. I am sure every one goes through the same feeling atleast once in a while. The good news is that there are certain foods that impart a feeling of fullness without really making you fat. More than how much food you consume, what food products you consume influences the gratification level of a meal.
Below are some of the foods that are less fattening and makes you feel full, so whenever next you have a craving grab one of these and enjoy:
Fatty Fish: fatty fish are rich in omega 3 fatty acids which increases the metabolism apart from lowering cholesterol. Fish is a rich source of protein. The healthiest way to eat fish is to grill them and serve them with steamed vegetables. Fatty fish includes salmon, tuna, mackerel, sardines and herring.
Citrus Fruits: Citrus fruits are good source of fiber and Vitamin C. Vitamin C aids the digestion mechanism in breaking down dietary fat faster. It also stimulated carnitine, an amino acid, which hastens the fat burning capability of the body. The water content in citrus fruits is quite high and one helping only contains about 50 to 80 kcal, leaving us repleted for a long time. Citrus fruit includes lemon, orange, papaya, grapefruit, guava and tomatoes.
Green Veggies: Green Vegetables (such as spinach, broccoli and asparagus) have high thermic effect and low calorific concentration. This implies that it is nearly impossible for these vegetables to be stored in the body as fat as maximum part of it is burned off during the process of digestion. These vegetables are also loaded with fibre which makes one feel full.
Popcorn: Popcorn when cooked without butter makes up for a rich source of fibre and they have low calorific value. Eating popcorn takes more time thus we feel more satisfied.
Oatmeal: Oatmeal is a composite carb which takes much more time to digest. Thus it discharges energy tardily, making you feel full for a longer duration. It also aids in maintaining the stability levels of blood glucose and insulin, which in turn prevents fat storage. Oatmeal is the best breakfast cereal, it provides more proteins than any other grain, and keeps one full for very long time.
Nuts like Almond and Walnuts: unsalted and uncooked nuts like walnuts and almonds are rich source of food fiber, protein, minerals and micronutrients. Crunching on fistful of these two nuts will keep you satisfies and full of vigor for long time.
Low Fat Milk Products: low fat cheese, yoghurt and skim milk are one of the best source of calcium. Calcium aids in breaking down the fatty cells. Some researches have also suggested that lack of calcium could activate the release of a hormone called calcitrol which causes storage of fat.
Apple: fiber and high water content in the ample makes a person feel full soon after eating it. The apple skin contains a natural appetite suppressant called pectin soluble fiber.
Beans: beans are an excellent source of proteins and are rich in fiber. Similar to other foods mentioned in this article, beans also take longer to digest thus making one feel satiated for longer hours.