Hi everyone! How are you? Welcome to the Hi Fitness Bye Weakness channel! Today I’m gonna show you 10 Foods You Can
Eat a Lot of Without Getting Fat. So stay tuned guys because in a moment, you
will receive a quick dose of incredibly useful knowledge. One piece of advice often given to dieters
is to eat until you reach satiety — that is, until you feel full.
The problem is that different foods can have vastly different effects on hunger and satiety.
For example, 200 calories of chicken breast may make you feel full, but it could take
500 calories of cake to have the same effect. Thus, weight loss isn’t just about eating
until you feel full. It’s about choosing the right foods that make you feel full for the
least amount of calories. Here are 10 filling foods you can eat a lot
of without getting fat. 1. Boiled Potatoes.
Due to their higher carb content, many people avoid potatoes when trying to lose weight,
but they shouldn’t. Whole potatoes are loaded with vitamins, fiber
and other important nutrients. They also contain a certain type of starch called resistant
starch. Resistant starch contains half the calories
of regular starch (2 instead of 4 calories per gram). In your digestive system, it acts
a lot like soluble fiber, helping you feel full.
Because adding resistant starch to meals helps satisfy hunger, it causes people to eat fewer
calories. 2. Whole Eggs.
Eggs are another food that has been unfairly demonized in the past. The truth is, eggs
are incredibly healthy and high in several important nutrients.
Most of the nutrients, including about half of an egg’s protein, are found in the yolk.
Eggs are a complete protein, meaning they contain all nine essential amino acids. 3. Oatmeal.
Oatmeal is a type of porridge, or hot cereal, that is often consumed for breakfast.
It’s incredibly filling and ranks third on the satiety index.
This is mainly due to its high fiber content and ability to soak up water.
Oats are a good source of a soluble fiber called beta-glucan, which helps slow down
digestion and the absorption of carbs. 4. Broth-Based Soups.
Liquids are often considered to be less filling than solid foods.
However, research shows soups may be more filling than solid meals with the same ingredients.
When soup was eaten at the start of a meal in one study, subjects consumed 20% fewer
calories at that meal. 5. Legumes.
Legumes, such as beans, peas and lentils, are well known for being good sources of fiber
and protein. This, combined with a relatively low energy
density, makes them a filling food that may even promote weight loss.
A review of several studies indicates that beans, peas, chickpeas and lentils are 31%
more filling than pasta and bread. 6. Apples.
Fruits are an important part of a healthy diet.
Several studies indicate eating fruit is associated with lower calorie intake and can contribute
to weight loss over time. In particular, apples score very high on the
satiety index. Because apples contain pectin, a soluble fiber
that naturally slows digestion, they help you feel full.
They are also over 85% water, which provides volume and improves satiety without adding
calories. It’s important to note that whole, solid fruit
increases satiety more than puréed fruit or juice, both of which are not particularly
filling. 7. Citrus Fruits.
Similarly to apples, citrus fruits are high in pectin, which can slow digestion and increase
satiety. They also have a high water content. Both
oranges and grapefruit contain over 87% water, which means they’re able to fill you up for
very few calories. It has often been suggested that eating grapefruit
can promote weight loss. In one study, obese participants eating grapefruit
lost significantly more weight than those given a placebo. 8. Fish.
Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight
or obese. They’re also loaded with high-quality protein,
which is known to be very filling. In fact, fish scores higher than all other
protein-rich foods on the satiety index and ranks second of all foods tested. 9. Lean Meats.
Lean meats are high in protein and very filling. In fact, higher-protein diets lead to lower
overall calorie intake than lower-protein diets.
One study found that people ate 12% less at dinner after eating high-protein meat at lunch,
compared to those who had a high-carb lunch. Beef scored second highest of all protein-rich
foods on the satiety index, but other lean meats such as chicken and pork are also weight
loss friendly. 10. Cottage Cheese.
Cottage cheese is low in calories but very high in protein.
It is also packed with healthy nutrients, including B vitamins, calcium, phosphorus
and selenium. These characteristics make cottage cheese
a weight loss friendly food. Filling foods have certain characteristics.
They’re high in volume, protein or fiber and low in energy density.
Including more of these foods in your diet may help you lose weight in the long run. I hope you enjoyed today’s video and if you
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