It's that time of year, winter, where we always seem to find ourselves sulking indoors during cold weather, limited sunlight and few activities that get us outside. Therefore, it's not uncommon for some of us to pack on a few extra pounds—especially during the holidays from late-November to the New Year.
For those who might limit activity or are uninspired to deal with the masses of people at the gym, limiting your food intake is always an option. Problem is, you'll probably last two weeks and then binge, so that's not a great plan either.
So what's the best alternative? Getting smart about nutrition and understanding what foods will make you feel full the most, but without all the fat and calories of, say, chocolate cake.
That's why Authority Nutrition's here to help, giving you some foods that are high in protein and fiber, low in density and absolutely OK for you to eat lots of without packing on the pounds.
- 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
- 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.
- 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
- 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
- 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.
- 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. One study found the effect of fish on satiety was significantly greater than that of chicken and beef.
- 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.
- Popcorn is a whole grain and contains more fiber than many other popular snack foods. It is also high in volume, so it takes up a lot of space in your stomach, despite being relatively low in calories. Studies have found that popcorn will fill you up more than other popular snacks such as potato chips
For more details and information—along with other food options to consider—head on over to Authority Nutrition's, because, let's face it, who in their right mind wants to diet during the best time of year for eating?