That fact that you are on a diet does not necessarily mean that you go hungry…well, why starve yourself out when there is a great selection of tasty eats that have shown to stave off hunger. These foods have just the appropriate combination of size, nutrients, flavor and texture to aid you control your appetite. Read on about five kitchen staples that keep you full.
Need a snack? Go ahead and pick popcorn. It’s loaded with fiber, which leaves you feeling satisfied for hours by slowing digestion. Research has shown that 15 calories’ packet of low fat popcorn is just as satisfying as 150 calories’ packet of chips, thanks to popcorn being very low in calories while high in volume. It has more texture and crunch, therefore takes longer to eat, which gives the brain the time it requires to register that you have had enough food.
- Toss 1 cup of air popped popcorn with 1 tablespoon of each maple syrup and peanuts.
- Top tomato soup or corn chowder with a handful of popcorn.
- Swap popcorn for puffed-rice cereal in your marshmallow crispy treats.
Researchers suspect rye of having a special type of fiber, known as viscous fiber, which expands in your gut to slow down digestion and release carbohydrates directly to your bloodstream. The result is lowered blood sugar levels as well as stable insulin levels; therefore you feel less hungry.
Rye Crisp Ideas
- Have rye crisps with hummus and smoked salmon for your breakfast.
- Make croutons for your salad: Break your rye crisps to chunks, spray them with olive oil cooking spray and then season with garlic powder, pepper and sea salt. Bake the mixture in 375⁰ oven for about 10 minutes.
- Upgrade bruschetta by blending rye crisps with chopped Kalamata olives, fresh tomatoes, basil and some balsamic vinegar.
These mushrooms pack a distinct punch. They are high with glutamate, the amino acid that includes the savory 5th taste (called umami) which will make you eat less but feel as satisfied. While researchers are not sure why, they highly suspect umami’s rich, meaty flavor to be responsible for these effects.
- Make Portobello pizza. Top Portobello caps with shredded mozzarella, marinara sauce, and fresh oregano and bake the mixture in a 400⁰ oven for 5 minutes.
- Dice mushrooms then sear them in an olive oil-coated hot frying pan. Thereafter, sub them for half the ground beef in your usual taco.
Potatoes that have been cooked then cooled contain resistant starch, a carbohydrate that moves through your ileum without needing any digestion. As it travels down your large intestine, bacteria feast on it, generating short chain essential fatty acids. These encourage the manufacture of peptides, which send messages to the brain to tell you that you are full.
- For a healthier potato salad, dice your cold baked potato and top with lemon juice, olive oil and fresh basil.
- Make your niçoise salad with cold boiled potatoes, hardboiled egg, steamed green beans, tuna, tomatoes and olives.
- Turn leftovers into pancakes. Whisk one egg and chopped fresh herbs into a cup of cold leftover mashed potatoes. Divide into four pancake-shaped portions, dust with flour and cook over medium heat in canola oil.
To tell the truth, this sounds too good to be true. But research has revealed that consuming even a simple morning meal of dark chocolate gives less food cravings afterwards. Even better, you might consume 17% fewer calories at lunch. Dark chocolate is very high in fat and proteins but has less sugar than milk chocolate, which leads to slow release of sugars into your bloodstream.
Toss a few dark chocolate chips and chopped tart-dried cherries to low fat Greek yogurt. For dessert quesadilla, spread 1 tablespoon of almond butter on half of an 8-inch whole-wheat tortilla. Top this with a sliced banana and a tablespoon of chopped dark chocolate. Fold in half; then heat in a non-stick pan. Swirl several tablespoons of unsweetened cocoa powder to your favorite chili recipe.