FILLING FOODS THAT WONT FILL YOU OUT

-

FILLING FOODS THAT WONT FILL YOU OUT

Oatmeal

A bowl of this stuff in the morning can keep
you going all day. Part of the reason is all
the fiber. It fills you up and lets your body
absorb the oatmeal’s nutrients more slowly.
That keeps your energy steady. It may even
help you eat fewer calories over the course
of the day.

Soup

The liquid helps fill your stomach but
doesn’t add many calories because it’s
usually made with a lot of water. Just be
sure to go for a broth-based recipe, like
vegetable soup or those made with chicken
. Cream-based soups have far more
calories.

Salad

Part of the secret to filling up without putting on
weight is to eat foods with fewer calories per
bite. It’s hard to beat salad and other vegetables
in that area. Along with fiber, many are loaded
with vitamins and minerals. Have a salad as
your entrée, or eat a small one before your main
meal to keep from eating too much. Just don’t
add too many unhealthy extras, like cheese,
croutons, and dressings.

Nuts

They’re high in fat, which gives them more
calories per bite. So that’s bad, right? Not
necessarily. The fat and protein in nuts may
prompt the body to give off hormones that
help you feel full. Plus, the fats are the
unsaturated, “good” kind, which help your
cholesterol and blood sugar levels, too.
Just watch the portion size. One ounce is
all you need -- about a small handful.

Avocado

Even though they’re full of fat, people who
eat them in moderation tend to have less
body fat. Part of the reason may be that if
you eat avocados you’re more likely to eat
lots of vegetables, too. Portion size is key,
though. One-third of a medium avocado
has about 106 calories. But they’re
delicious with nothing but a thin slice of
whole-grain toast.

Eggs

If your goal is to stay full until lunch time,
these are a better breakfast choice than a
bowl of cereal.They have fewer calories
than you might think -- 78 in a large, hardboiled
egg -- and lots of protein. They’re so
satisfying that they could help you eat less
during the day if you have them for
breakfast, especially if you’re overweight.

Cottage Cheese

It’s a good substitute if eggs aren’t your
thing, because it seems to have the same
kind of effect on appetite. At 163 calories in
a cup, low-fat cottage cheese also has
protein and is better at keeping hunger
away.

Fish

It’s a healthy source of protein, which tends
to make you feel fuller than carbohydrates.
Plus, the omega-3 fatty acids in a lot of
seafood -- especially fatty fish like salmon -
- are particularly good at satisfying hunger.

Beans

People who eat them are often more
satisfied between meals. Over the long
term, this may translate into less body fat
and a healthier weight. This makes sense:
They’re light on calories but packed with
protein and filling fiber.

Quinoa

It’s higher in fiber than most other grains,
which means it fills you up more. It also has
more protein. All told, it will keep you
feeling full for longer than white or brown
rice.

Whole Milk

Full-fat dairy gets a bad rap. But some
studies say that it doesn’t seem to make
you put on weight. It may affect your
cholesterol levels, though. Talk to your
doctor before you start drinking more of it if
you already have high levels of “bad”
cholesterol, or if you don’t know your levels.

Popcorn

Feeling snack? Skip the chips and candy
and go for popcorn instead. It’s a satisfying
mix of fiber and low calories -- as long as
you don’t load it up with butter or oil. Part of
the reason may be the air that puffs it up
when it pops. That makes it take up more
room in your belly, which may make you
feel fuller.

Foods That Leave You Hungry

Highly processed foods like soda, candy, and
even white bread have little nutrition and dump
too much sugar into your blood at once. Your
body stores the extra as fat and leaves you
hungry for more. Lean protein, unsaturated fats,
and carbs with more fiber and nutrition (like
whole grains, fruits, and vegetables) take longer
to digest, satisfy your hunger, and provide a
steady stream of energy.

Stick to a Healthy Mix

You can’t eat oatmeal or popcorn all day
and expect to stay healthy. Any food,
however low-calorie or nutritious, is only
good for you as part of a healthy, balanced
diet that includes a wide variety of nutritious
foods. Talk to your doctor or go to find the
best balance for you.

Missing Ingredients: Sleep and Exercise

How full (and filled out) you get depends on more
than just food. If you don’t get enough sleep, you
may eat more than you need. And you’re more
likely to reach for snacks that have more calories
and more fat. Exercise can help you burn those
calories. You should get about 30 minutes of
exercise a day at least 5 days a week. Even 10
minutes at a time through the day can make a
big difference in how your body uses the food
you eat.


Thank you

Comments

Post a Comment

Popular posts from this blog

MPCP- MANAGING POINTS & CHECKING POINTS

-
Image
MANAGING POINTS  & CHECKING POINTS (MPCP) Managing your business systematically through : Managing Points & Checking points              -Do they work? For business, we need to think, analyze and act to get results. T his is most critical – and so we need a system of efficient and effective management. There must be no need for excuses. PDCA Cycle   There are many ways to manage   a company, but in TQM we manage the company by using PDCA principle.   The question is how to actualize the PDCA in real life? Managing Points & Checking Points   TQM has a system supported with appropriate tools and techniques to initiate the process of PDCA in the organization.   Managing and Checking points is one of such system by which we can initiate the PDCA cycle.   Making up the Managing and Checking points educates managers on how to become ...
Read more

The 16 Losses In Total Productive Maintenance

-
Image
The 16 Losses In Total Productive Maintenance To help identify all losses in a process system (man/machine/material), and thus, eliminate them, they have been divided into 16 categories , and can be grouped, accordingly, as shown in Figure 1, with orange representing the equipment related, losses, blue representing the losses relating to manpower and yellow representing, the losses relating to resource consumption. Figure 1: The 16 big losses Equipment Losses 1. Breakdown loss: (unit time e.g. hours) The equipment breaks down causing the function of the line or process to stop. Often this is considered as a sporadic failure, typically caused by equipment component failure. Examples: Bearing failure due to wear, electrical fault, snapped belt. 2. Set up & adjustment loss: (unit time e.g. hours) This loss occurs during a changeover between products. Set up time is defined as the amount of time taken to change a process over from the last part of a production run to th...
Read more

THE 7 MINUTE WORKOUT

-
Image
THE 7 MINUTE WORKOUT The 7-Minute Workout If you’ve ever promised yourself that you would get back in shape just as soon as you could find the time, then the 7-Minute Workout may be for you. It’s a short, rapid-fire series of exercises that use your own body weight. Start with something you learned in elementary school: jumping jacks. Stand up with your legs spread and your hands touching overhead. Then as you jump, bring your legs back together and put your arms to your sides. You can speed these up or slow them down to suit your fitness level. Do this for 30 seconds, take a 10-second break, and go right to the next move.   Wall Sits Stand with your back to a wall, feet hip-width apart and slightly in front of you. Lean back into the wall, and slide down like you’re sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds. There are 12 exercises. Each should take 30 second...
Read more