What foods are helpful for weight loss? Baked potatoes Potatoes have been unfairly demonized and are in fact a potential hunger tamer in a study that measured the satiety index of 38 foods, among them brown rice and whole wheat bread. People ranked boiled potatoes first and claimed they were more filling and ate less after two hours of digestion. Due to the belief that potatoes are rich in carbohydrates and often leave it untouched, they should not be boiled or baked, they are rich in vitamins, fiber substances and and other ingredients. The result? You eat them but have sustained energy and satiety. Here’s how to eat to feel fuller: Eat the skin of baked and boiled potato tubers to get more fiber matter, exactly 160 calories contained in a bottle of soda. Eggs A St. Louis University study found that residents who ate eggs for breakfast consumed 330 fewer calories a day than those who ate a loaf of bread. “Eggs are one of the few foods that have a variety of proteins in them, which means they contain all nine essential amino acids that you can’t produce on your own.” Spokesperson for the Academy of Nutritional Dietetics, Joy, DePoster says, “Once digested, these amino acids stimulate your internal organs to release hormones to suppress your appetite.” Here’s how to eat to feel fuller: Don’t throw away the yolk; about half of the protein is found in this yellow portion. Scramble some veggies to boost the egg’s volume and fiber content, and add very few calories. (There are 78 calories in an egg and 7 calories in a cup of cabbage juice.) Bean Soups Soups are high in water content, which means they fill you up with very few calories. Broth-based bean soups, in particular, contain a lot of fibrous material and a ration of starch-a good aerator slows down the release of sugar into the bloodstream, which can give you a sustained feeling of fullness. Once in the stomach, the fiber and water dramatically stretch the receptors, indicating that you’ll never feel hungry again. Don’t like soup? Then throw lentils, black peas or cashews, and white beans into a vinegar tossed salad! Greek Yogurt Greek Yogurt Harvard researchers found yogurt to be one of the best foods for weight loss after testing the eating habits of 120,000 people for 20 years. Those who cut out the protein-containing substance quickly lost more as time passed. Meanwhile the Nestlé Nutrition Association has shown here that protein consumption increases satiety, reduces food intake and maintains stable blood sugar. Greek yogurt quickly removes liquid milk pulp and contains twice the protein and less sugar of regular yogurt. Here’s how to eat it to feel fuller: Top yogurt with fiber foods, like raspberries (4 grams of fiber per 1/2 cup) or like a certain grain, like Kashi Go Lean Crisp Cinnamon Crumble, (9 grams of fiber per 3/4 cup.) Apples Apples are one of the few fruits that contain gum, which slows down digestion and absorption and boosts satiety. According to a study in gastroenterology, people actually feel fuller after eating an apple as part of a meal, and eat less than those who get the same amount of calories through juice, or applesauce. Susan Robert, Ph.D., a professor at Tufts University, says “Eating the whole apple takes a long time, but contains very few calories. Your body has more time to tell your brain that you’re not hungry. This means you can eat more of this low-energy dense food, highly satiating fruit, and avoid hunger headaches during your diet.” Here’s how to eat it to feel more full: add apple chunks to your oatmeal or salad, or slice it up and add it to a whole-wheat turkey sandwich. Popcorn Popcorn There’s nothing you love more than low-energy, high-density food on a movie night. You can eat 3 cups of popcorn in one sitting for 90 calories, but that’s only as much as a quarter cup of potato chips. “Popcorn takes up a lot of space in your stomach, so when you’re done eating it, your stomach bulges like a mouthful of bowl, which can lead you to believe that you’ve consumed more calories, at which point you’ll feel full.” Eat this way to feel fuller: sprinkle some red pepper. In a recent Purdue University study, it was found that adding half a tablespoon of the seasoning to your meal makes you feel fuller. Figs Figs are an important and natural treatment for a sweet tooth. Fresh fig pulp is firm and sweet, and has a high fiber content (about 1 gram of fibrous matter per 37-calorie fig), which slows down the rate at which sugar enters the bloodstream and stops the erratic rise in blood sugar caused by cookies or cake. Eat this way for more satiety: split the protein in half and add it to the figs, i.e. the amount of protein contained in a scoop of feta cheese or a scoop of walnuts. Oatmeal Oatmeal’s hunger-filling properties stem from its high content of its own fibrous substance, which has the curious ability to absorb liquids like a sponge. When its cooked with skim milk, oatmeal takes longer to pass through your digestive system. This means you’re better able to stay fuller for longer. This makes you fuller: Eat almond flour first with your meal. Dr. Katz says “nuts are packed with protein and fiber matter and are rich in unsaturated fats, which can help stabilize insulin levels.” Smoothies According to a study conducted by the University of Pennsylvania proved that most beverages do not fill you up very well, with the exception of those mixed with air. He makes people feel full and eat less at the next meal. Also make sure you’re not a scapegoat for sugary smoothies. Like fruit juices or flavored syrups with calorie content are not beneficial to health. This will make it more filling: put ice and fat-free milk or yogurt in a blender and stir in fruit. Try strawberries, a dense, ultra-low-energy food with a water content of 92/100, or bananas, which are rich in resistant starch.