10 Foods That Fill You Up While You Are Dieting [Details]

Rucuss staffApril 7, 2016

It’s not an easy task to lose weight.

You must be dedicated to exercising and you have to watch what you eat. But you don’t have to be miserable while you do it.

The key is to find workout buddies to make training less painful. It’s also a must to shift to a fiber-rich diet with protein. It’s the simplest way to reduce your calorie intake.

Remember fewer calories and the inches will begin to fall off. Men’s Health has compiled a list of the top 10 foods that will fill you up. Check it out below.

<p>Not all nuts are created equal. Pistachios are one of the lowest-calorie and lowest-fat nuts out there, says Zuckerbrot. And because of that, you’ll get to eat more of them. A 1-ounce serving equals 48 pistachios, while 28 peanuts or 22 almonds set you back the same number of calories. Pistachios can also help protect your ticker: “Almost all of the fat found in pistachios are heart-healthy mono- and polyunsaturated fats, which when consumed in combination with a healthy diet may reduce the risk of heart disease,” says Zuckerbrot.</p><p><a href="http://www.mensfitness.com/nutrition/what-to-eat/unique-health-benefits-eight-different-nuts">The Unique Health Benefit of Eight Different Nuts >>></a></p>

Pistachios

Not all nuts are created equal. Pistachios are one of the lowest-calorie and lowest-fat nuts out there, says Zuckerbrot. And because of that, you’ll get to eat more of them. A 1-ounce serving equals 48 pistachios, while 28 peanuts or 22 almonds set you back the same number of calories. Pistachios can also help protect your ticker: “Almost all of the fat found in pistachios are heart-healthy mono- and polyunsaturated fats, which when consumed in combination with a healthy diet may reduce the risk of heart disease,” says Zuckerbrot.

<p><a href="http://www.mensfitness.com/nutrition/what-to-eat/no-calorie-foods-boast-calories-and-lack-nutritional-value">Zero-calorie foods</a> are too good to be true, but veggies like cucumbers, carrots, zucchini, celery, broccoli, and cabbage come pretty close. Since they're made up of mostly water and fiber, they’re naturally very low in calories. “Fiber also adds bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach,” notes Zuckerbrot. If you’re not a raw veggies type of guy, use produce to bulk up sandwiches, soups, and omelets.</p><p><a href="http://www.mensfitness.com/nutrition/what-to-eat/add-these-24-foods-your-diet-subtract-more-weight">Add These 24 Foods to Your Diet to Subtract More Weight</a><a href="http://www.mensfitness.com/nutrition/what-to-eat/add-these-24-foods-your-diet-subtract-more-weight"> >>></a></p>

Non-Starchy Vegetables

Zero-calorie foods are too good good to be true, but veggies like cucumbers, carrots, zucchini, celery, broccoli, and cabbage come pretty close. Since they’re made up of mostly water and fiber, they’re naturally very low in calories. “Fiber also adds bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach,” notes Zuckerbrot. If you’re not a raw veggies type of guy, use produce to bulk up sandwiches, soups, and omelets.

<p>Despite what your Paleo-preaching <a href="http://www.mensfitness.com/life/gearandtech/essential-crossfit-gear">CrossFit</a> friends tell you, if you’re trying to lose weight, you might want to think twice before ditching dairy. Cheese is a satisfying, portable, and inexpensive food that’s packed with calcium, vitamin D, and protein, notes Taub-Dix.</p><p>“Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Zuckerbrot. Stick to reduced-fat or part-skim varieties and work cheese into fiber-rich snacks, like string cheese with an apple or cottage cheese with diced pineapple on high-fiber crackers.</p><p><a href="http://www.mensfitness.com/nutrition/what-to-eat/top-protein-foods">The Top Protein Foods >>></a></p>

Cheese

Despite what your Paleo-preaching CrossFit friends tell you, if you’re trying to lose weight, you might want to think twice before ditching dairy. Cheese is a satisfying, portable, and inexpensive food that’s packed with calcium, vitamin D, and protein, notes Taub-Dix.

“Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Zuckerbrot. Stick to reduced-fat or part-skim varieties and work cheese into fiber-rich snacks, like string cheese with an apple or cottage cheese with diced pineapple on high-fiber crackers.

<p>When your sweet tooth rears its head, reach for raspberries. A one-cup serving provides 8 grams of filling fiber and sets you back only 60 calories. Eat them as-is or throw them into a smoothie or on top of a salad—you’ll do your entire body a favor. “Raspberries are also bursting with vitamin C, a cancer-fighting antioxidant that keeps free radicals from causing damage to cells,” says Zuckerbrot.</p><p><a href="http://www.mensfitness.com/nutrition/what-to-eat/7-old-school-fruits-you-should-be-eating">8 Old-School Fruits You Should Be Eating</a><a href="http://www.mensfitness.com/nutrition/what-to-eat/7-old-school-fruits-you-should-be-eating"> >>></a></p>

Raspberries

When your sweet tooth rears its head, reach for raspberries. A one-cup serving provides 8 grams of filling fiber and sets you back only 60 calories. Eat them as-is or throw them into a smoothie or on top of a salad—you’ll do your entire body a favor. “Raspberries are also bursting with vitamin C, a cancer-fighting antioxidant that keeps free radicals from causing damage to cells,” says Zuckerbrot.

<p>Greek yogurt packs twice the protein of regular yogurt and takes care of 20 percent of your daily calcium needs. “Problem is, everyone likes to chew, and yogurt doesn’t always do the trick alone,” says Taub-Dix, who suggests adding in nuts, dried fruit, or cereal that is whole-grain, high in fiber, and low in sugar. If you’re not a fan of Greek yogurt, try a 2% fat variety, like Chobani 2% low-fat Greek yogurt. It’s creamier and only slightly higher in calories compared to plain nonfat Greek yogurt (130 versus 100 calories for 6 ounces).</p><p><a href="http://www.mensfitness.com/nutrition/what-to-eat/4-most-basic-protein-rules-every-guy-should-know">The 4 Most Basic Protein Rules Every Guy Should Know</a><a href="http://www.mensfitness.com/nutrition/what-to-eat/4-most-basic-protein-rules-every-guy-should-know"> >>></a></p>

Greek Yogurt

Greek yogurt packs twice the protein of regular yogurt and takes care of 20 percent of your daily calcium needs. “Problem is, everyone likes to chew, and yogurt doesn’t always do the trick alone,” says Taub-Dix, who suggests adding in nuts, dried fruit, or cereal that is whole-grain, high in fiber, and low in sugar. If you’re not a fan of Greek yogurt, try a 2% fat variety, like Chobani 2% low-fat Greek yogurt. It’s creamier and only slightly higher in calories compared to plain nonfat Greek yogurt (130 versus 100 calories for 6 ounces).

<p>Returning to a childhood <a href="http://www.mensfitness.com/nutrition/what-to-eat/15-comfort-food-fixes">comfort</a> food hardly seems like a weight loss tactic, but cereal can make for a healthy meal when you’re in a hurry—as long as you don’t pick a brand with a rabbit on the box. “High fiber whole-grain cereals not only provide ample fiber, but are also loaded in B vitamins, antioxidants, and trace minerals such as iron, zinc, copper, and magnesium,” says Zuckerbrot. Top your bowl with skim milk and a few sliced almonds and use a measuring cup to keep portions in check, advises Taub-Dix.</p><p><a href="http://www.mensfitness.com/weight-loss/diet-friendly-recipes/10-healthiest-breakfasts-start-your-day">10 of the Healthiest Breakfasts to Start Your Day</a><a href="http://www.mensfitness.com/weight-loss/diet-friendly-recipes/10-healthiest-breakfasts-start-your-day"> >>></a></p>

Cereal

Returning to a childhood comfort food hardly seems like a weight loss tactic, but cereal can make for a healthy meal when you’re in a hurry—as long as you don’t pick a brand with a rabbit on the box. “High fiber whole-grain cereals not only provide ample fiber, but are also loaded in B vitamins, antioxidants, and trace minerals such as iron, zinc, copper, and magnesium,” says Zuckerbrot. Top your bowl with skim milk and a few sliced almonds and use a measuring cup to keep portions in check, advises Taub-Dix.

<p>Broth-based soup is a triple threat when it comes to feeling full for fewer calories. Most recipes are loaded with fiber-rich vegetables and lean protein, like chicken or shrimp. Plus, the warm liquid takes up plenty of space in your stomach. Eating soup as a pre-lunch snack helped participants in a Penn State University study take in 100 fewer calories during their midday meal than those who opted for other snacks or no snack at all. Researchers suggest that soup’s satisfying combination of liquids and solids makes it an appetite suppressant.</p><p><a href="http://www.mensfitness.com/nutrition/healthy-recipes/10-protein-packed-soup-recipes">10 Protein-Packed Soup Recipes >>></a></p>

Broth-Based Soup

Broth-based soup is a triple threat when it comes to feeling full for fewer calories. Most recipes are loaded with fiber-rich vegetables and lean protein, like chicken or shrimp. Plus, the warm liquid takes up plenty of space in your stomach. Eating soup as a pre-lunch snack helped participants in a Penn State University study take in 100 fewer calories during their midday meal than those who opted for other snacks or no snack at all. Researchers suggest that soup’s satisfying combination of liquids and solids makes it an appetite suppressant.

<p>Be honest: chicken gets boring. But salmon is another excellent source of lean protein that comes with a fat-fighting advantage. “Salmon is a good source of Omega-3 fatty acids, which may help aid weight loss by improving glucose sensitivity, reducing insulin resistance, reducing inflammation, and speeding up the oxidation of fat,” says Zukerbrot. For a super satiating meal, serve the fish alongside roasted vegetables. Pick artichokes, spinach, or broccoli, which all provide at least 5 grams of fiber per serving.</p><p><a href="http://www.mensfitness.com/nutrition/what-to-eat/youre-not-eating-nearly-enough-protein">You're Not Eating Nearly Enough Protein</a><a href="http://www.mensfitness.com/nutrition/what-to-eat/youre-not-eating-nearly-enough-protein"> >>></a></p>

Salmon

Be honest: chicken gets boring. But salmon is another excellent source of lean protein that comes with a fat-fighting advantage. “Salmon is a good source of Omega-3 fatty acids, which may help aid weight loss by improving glucose sensitivity, reducing insulin resistance, reducing inflammation, and speeding up the oxidation of fat,” says Zukerbrot. For a super satiating meal, serve the fish alongside roasted vegetables. Pick artichokes, spinach, or broccoli, which all provide at least 5 grams of fiber per serving.

<p>Not only are chickpeas packed with protein, hummus also gives you an excuse to eat more fiber-rich vegetables—for a fraction of the calories of higher-fat sour cream or mayo-based dips. Pair hummus with snap peas, jicama, carrots or celery and enjoy it when you get home from work and are making dinner or waiting for take-out to arrive, suggests Taub-Dix.</p><p><a href="http://www.mensfitness.com/nutrition/healthy-recipes/20-muscle-building-recipes-guys-who-love-food">20 Muscle-Building Recipes for Guys Who Love Food</a><a href="http://www.mensfitness.com/nutrition/healthy-recipes/20-muscle-building-recipes-guys-who-love-food"> >>></a></p>

Hummus

Not only are chickpeas packed with protein, hummus also gives you an excuse to eat more fiber-rich vegetables—for a fraction of the calories of higher-fat sour cream or mayo-based dips. Pair hummus with snap peas, jicama, carrots or celery and enjoy it when you get home from work and are making dinner or waiting for take-out to arrive, suggests Taub-Dix.

<p>Almond butter is creamy and decadent, and you don’t need to eat a ton of it to feel satisfied. Plus, it has more calcium and fiber than peanut butter—for the same number of calories (approximately 100 for 1 tbsp). Spread almond butter on a slice of whole-grain bread, advises Taub-Dix. Whole-grain bread packs more fiber than white bread, so it takes longer to break down in the body and will keep your energy levels up for a longer period of time.</p><p><a href="http://www.mensfitness.com/nutrition/healthy-recipes/10-muscle-building-peanut-butter-desserts">10 Muscle-Building Peanut Butter Desserts >>></a></p>

Almond Butter

Almond butter is creamy and decadent, and you don’t need to eat a ton of it to feel satisfied. Plus, it has more calcium and fiber than peanut butter—for the same number of calories (approximately 100 for 1 tbsp). Spread almond butter on a slice of whole-grain bread, advises Taub-Dix. Whole-grain bread packs more fiber than white bread, so it takes longer to break down in the body and will keep your energy levels up for a longer period of time.

Photos via MSN.com

0

Subscribe via Email

blarerepublic.com
 

Archives