Everyone battles with the "attack of the hunger" and what it actually means to be hungry, especially those who are trying to loose weight. True hunger is, "usually felt first in the stomach – as blood sugar drops, the body releases hormones that stimulate the stomach to contract, and you get hunger pangs." A lot of people confuse the sensation of hunger with just simply wanting to eat – which is actually defined as appetite, not hunger. To help learn the difference, allow a moderate amount of hunger to set in – to really recognize the body’s signals that say “time to eat” – and to put the fork down when they feel comfortable – not stuffed. This helps to incorporate healthier, filling foods along the way. Because in the end, if you feel hungry, it’s going to be a lot harder to stick with the program. It is important to appreciate every bite, savor the flavor, as some might say. Here’s a list of seven of the most filling and healthy foods you can eat, that I found from Susan Bowerman, MS, RD, CSSD.
Fish – Fish is one of the most concentrated sources of protein around. And that’s critical, because – compared with fat or carbohydrate – protein is the clear winner when it comes to satisfying hunger. And, since most fish is much lower in fat compared with meat or poultry, you get more protein per bite. Fresh baked or broiled fish is great, but if you’re short on time, don’t overlook canned tuna and salmon, or frozen fish filets, shrimp and scallops.
Berries – High-fiber foods take time to digest, which gives them staying power. And while all whole fruits provide some fiber, berries are some of the highest fiber fruits around. One cup of raspberries has a whopping 8 grams of fiber – twice what you’d get in an apple – for only about 65 calories. Frozen berries are always available, and they’re convenient add-ins to protein shakes – you can also thaw them slightly and use to top yogurt or cottage cheese for a filling meal or snack.
Broccoli - Vegetables are high on my list of filling foods because they’re full of calorie-free fiber and water – so they fill you up, not out. Broccoli is one of the highest fiber veggies -one cup of chopped cooked broccoli has 6 grams of hunger-busting fiber. And loading up your plate with cooked broccoli will only cost you about 50 calories per cup. (Try it with a little garlic and olive oil to give it flavor!)
Black beans – Beans provide a one-two punch against hunger – they’re high in fiber and they also pack a fair amount of protein. A half-cup of black beans will give you about 8 grams of protein along with 8 grams of fiber. Navy, pinto and kidney beans all run a very close second. Toss some beans into salads, soups or pasta to make them more filling and satisfying.
Quinoa – you can get a good amount of fiber from most whole grains – and they hold more water than ‘drier’ grain foods like crackers or pretzels, so they’re more filling. Quinoa stands out because it also has more protein than most grains – about 8 grams per cup. And, unlike barley and brown rice that require long cooking times, quinoa is ready in about 15 minutes. Try it as a side dish, or as the base for a main-dish salad with chopped veggies and grilled chicken added. (You can put fruit and nuts in your Quinoa too!)
Nonfat Greek style yogurt – Most nonfat dairy products are good sources of protein, but Greek-style yogurt is a standout. Since it’s concentrated, a single-serve carton of nonfat Greek style yogurt can pack nearly twice as much protein as the regular style – as much as 15 grams. Try it for dessert – the protein will fill you up and help curb evening snacking. (It is amazing with berries too!)
Vegetable soup – Vegetable soup is low in calories, and since it contains so much water, it’s really filling. Starting a meal with a cup or bowl of broth-based soup often means you’ll be satisfied with a smaller portion of your main meal. A cup of veggie soup makes a great afternoon snack, too.
http://www.discovergoodnutrition.com/index.php/2011/08/seven-best-foods-to-fill-you-up/
I hope you found this article informing and helpful for your weight loss journey, remember that when you are trying to loose weight or after you had your surgery, it is important to start a new relationship and outlook with food and your eating habits. It will become easier once you have established this relationship, we are here for you at BeliteWeight.. if there is anything we can help you with, let us know! Don't wait, BeliteWeight!
Love,
Melissa
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