Finding "Filling" Foods
Did you ever think about how some foods really give you that sense of "fullness" while others leave you looking for more? That's the topic of my TODAY show segment. Are there foods that can "fill you up" more than others?A documented fact: We eat for the weight of food (as in "volume") versus calories. That's why it's so easy to overeat.
How to overcome that? Look for ways to increase volume, without increasing calories. The big three food "freebie" factors to look for are: 1. Water 2. Fiber and 3. Air. They "bulk" up food, giving us that greater sense of fullness, without adding extra calories.
Plus, when it comes to macronutrients (carbohydrates, protein, and fat) ounce for ounce, protein foodsare the most satisfying. So, look for lean protein sources for maximal satisfaction.
- Air popped popcorn, instead of chips
- Whole wheat pasta, instead of white flour pasta
- Chunky chicken vegetable soup, instead of cream-based soups
- Plain non-fat yogurt with some fresh berries, instead of a bottled fruit smoothie
- Eggs or egg-substitutes, instead of a fatty hamburger
- Raw vegetables or frozen steamed veggies, instead of frozen vegetables in butter sauce
- Fresh fruit, instead of fruit juice
Comments
I would add to your list whole wheat wraps (90cal each) instead of bread (110cal times 2 for a sandwich)
I have a problem to find the subtitution product that you advise....
and also I don't have enough money and time to spend for buying that kind of special product....
i usually eat everyting that made for me.....
so what should i doo for my situation like that, which i usually don't do any kind of excercise??
also....
i always felt that i wanna eat something else after i have my meal and although i already full...... How to anticipate that?
I find cottage cheese to be very filling and high in protein. Some people don't like the texture of cottage cheese, and I'm not fond of eating it plain, so I add mushrooms and about 1 part tomato sauce per 2 parts cottage cheese. It sounds gross, but it's like lasagna without the noodles!
Like Reina, I sometimes want a little "something sweet" after a meal. What I do is break off a couple pieces of a cookie or brownie (and either leave the rest in the freezer or -- if I'm not at home -- just throw it away) and then walk out of the room. It works for me because that's usually all I want, just the taste of something sweet and not an entire piece of cake. However, if a whole dessert is what you want, I suggest just not eating until you're stuffed and enjoy your dessert!
Is it me or exercising make you super hungry? Since I started exercising a couple of months back, all I think about is food food and more food and I weigh more than what I have weighed before. H..E..L..P!!!!!!!!!!!!!!!!!
Hundreds of people have said that the "Fat Smash Diet" actually WORKS.
Me and many others have found it to be Very informative and easy to follow. I lost 8 pounds the first 9 days and a total of 17 pounds in 6 weeks so far. What can and cannot be eaten is very specific and spelled out during each phase. I only wish they would give brand name examples of specifc foods (whole grain breads, juices, etc.) Many others loved this just as much as I did: http://www.buzzillions.com/prd-329090-fat-smash-diet-reviews/?prRpp=100
I learned a lot from your segment on TODAY. It was clear and easy to understand.Wel done. Thank you. I'll keep watching to learn more!!
I learned a lot from your segment on TODAY. It was clear and easy to understand.Wel done. Thank you. I'll keep watching to learn more!!
to Reina A,
You need to give your body some fuel when you are done exercising. But it needs to be good fuel and water. Get a food scale and weigh your food. After a workout, protein is good. An hour after I work out, I have an ounce of oatmeal with a scoop of protein powder. It works till about 10 am, then it's time for more protein and some good carbs. Give it a try. Good luck.
I just can't get motivated to exercise. I know this is so "key" but doesn't seem to matter. Once I do it I feel so good...about me and about having done it...but I can't get up to do it! The only time I can do this is in the morning...after work there's too many excuses and too many errands....somebody motivate me!
To donna124, I understand what you mean; I have struggled with motivation to exercise as well. I tried to work out in the morning before work, but I didn't stick to that either. Nobody can do it for you - it really has to come from you. I'm making myself follow through by getting lots of support from as many sources as I can. But it really comes down to making it important enough that you make the time for it rather than excuses. Good luck!
To Donna,
I know it's very hard to be motivated. 2 things that have worked well for me in the past is to have a RELIABLE buddy to work-out with, and to have realistic goals. I'm lucky enough to have a gym nearby so my goals right now are to go at least 2 times a week. I go on my lunch hour, as I am a working mom and when I get the baby from day care home, it seems like chaos till he goes to bed! Then , who wants to exercise at 9pm? Good luck!!
I saw the Today Show segment and found myself agreeing more with Hoda than you because while the foods you suggest might fill my stomach, unless they've got some kind of fat component, they don't *stay* with me and *keep* me full. For example, if I eat a burrito, if I don't have guacamole on it I'll get hungrier again much sooner.
Since I am trying to lose weight, making my calories count nutritionally is important and getting a proper amount of exercise. I have lost about 70 pounds so far. The TODAY show article is similar to what I am doing already. I have tried to find lower-calorie, and higher-fiber alternatives to my favorite foods, so a healthier eating plan does not have to seem so dull. I admit some lower-fat salad dressings don't taste good -- they taste too sweet and watery, so I watch how much I put on a salad) I also drink lots of water, something this article does not mention. It's important for me to stay hydrated.
I keep motivated excercising in the morning by playing my excercise dvd's on the computer while I watch or half watch a movie or news on the tv. Excercising doesn't seem as boring when I do this and I don't feel I'm missing something.
Hi donna124, I found that walking in the morning with a nwighbour in the street has helped with exerise- it makes both of us get out of bed as if we dont we are letting each other down and we only walk for 30 minutes each morning before work, that then leaves the rest of the day for other activities or chores. Hope this helps
To Donna 124
Motivation is hard to find. But try looking at exercise as a job. What I found worked best for me was that after making dinner for the family and cleaning up the kitchen, rather than sitting i would perhaps throw a load of laundry in etc...until a particular time....mine used to be 6:30 pm and has since had to change to 7:00.
At that time I would stop whatever I was doing, march upstairs tomy bedromm and pop in a workout DVD. Anything from 30-45 minutes. Light cardio and light weight training. I keep MANY different workout DVD's on hand so I don't get bored and my body never knows what to expect. You HAVE to make that time for yourself as often as possible. I try for Monday- Thursday and give myself Fri and Sat off. 30 minutes a day to help yourself feel better and live longer is 30 minutes you should try to find for yourself.
GINA IS A GENIUS
These are great tips for "filling up." Variety is always best. Keep a variety of healthy, slimming snacks/foods available and it isn't boring and can be quite satisfying!
For breakfast I have coffee w/Splenda, cottage cheese mixed with Fiber One and avocado. It is delicious and it covers the fiber, protein, and the "good" fat.
In the morning, I drink a cup of green tea which fills up temporarily. Then I have my Dannon Light & Fit yogurt (read the label and make sure that it doesn't contain high fructose corn syrup - Yoplait has this in all their yogurts) and add low sugar organic granola and this keeps me full till lunch.
All the things you teach are only segregated to the whilts, like the kind of food you eat. Is it that this is not ment for me and my fellow Weast Africans? Please tell me. I dont understand. thanks.
Other foods that are filling are roasted sweet potatoes (no added sugar or butter!), plantains (not too much oil though), meat stews(again, don't use much oil), egg whites and fish.
spinach (more fiber and nutrients) instead of lettuce
spinach (more fiber and nutrients) instead of lettuce
hello, i want to loose 5 kilos but apparently its really hard for me because i manage to loose them but then i gain them all over again. does anyone have an advice for me?
I find that drinking about 64 oz of water a day..maybe a full glass every hour if that sounds too much. Then eating lots of fish, chicken, turkey and a little red meat along w/ low carb veggies makes the weight come off fairly easily. Of course, I go to the "y" 2 or 3 times a week and swim for an hour too! My downfall is when I taste something with SUGAR OR SALT makes my cravings come back then I am "off and running" once more! Lots of protein in my diet helps stop the craving for sugar, however. It is a life long struggle for me. I had gastric bypass surgery 8 yrs ago. I kept off 200 lbs for most of the time. Now, I have gained about 20 lbs and it scares me. So, I am doing my best to get back on the kind of healthy way of eating that I KNOW WORKS over the long term.
To JONNAH,
Alot of times the body's natural response to a new found excercise program is to ramp up the hunger dial... However, if you stick with your program and try to make healthy choices, you should find that you will gradually adapt and your crazed hunger should subside. I would recommend doing your cardio at a lower percentage of your maximum heart rate (around 60%) for a longer time (50-60min). I find that it is easier to maintain a "diet" and a consistent cardio program this way. In addition, try eating a 100 cal. snack 1 hr. before your workout and a 100 cal. snack (protein and carbs) after your workout and of course drink LOTS of water. This amount of food may not seem like enough to fuel your workout, but trust me, it should be. Whatever you do... DONT GIVE UP:-)
To JONNAH,
Alot of times the body's natural response to a new found excercise program is to ramp up the hunger dial... However, if you stick with your program and try to make healthy choices, you should find that you will gradually adapt and your crazed hunger should subside. I would recommend doing your cardio at a lower percentage of your maximum heart rate (around 60%) for a longer time (50-60min). I find that it is easier to maintain a "diet" and a consistent cardio program this way. In addition, try eating a 100 cal. snack 1 hr. before your workout and a 100 cal. snack (protein and carbs) after your workout and of course drink LOTS of water. This amount of food may not seem like enough to fuel your workout, but trust me, it should be. Whatever you do... DONT GIVE UP:-)
I have read all the coments and they are great. But I am 62 yrs old and disabled. I can not do all the excersizes and I have an ulcer and reflux disease, a hernia,arthritis,slipped disks, osteoporosis,and several other problems. I take many medicines and steriods, and they put weight on me as well. I am on fixed income and don't have the choice sometimes of what foods I can have. I am at aloss at what I can do. I have poor balance, tinitus, walk with a cane, take pain medication, I also have COPD and use inhaler and breathing treatments. I am very uncomfortable 50 lbs. overweight. I was not overwieght for the last 20 years but have struggled with it all my life. I do go to a therapy pool, and splash around some, but I don't think it's much excersize. I have trouble eating some foods because of colitus and migraine. I find this very depressing and I have talked to several Drs.about it. They have not been helpful. I also take thyroid meds. but I don't know if they are working. Any one have a suggestion?
