sourceThe key to weight-loss is simple; consume fewer calories. The catch? If you’re not picking the right kinds of foods, eating fewer calories will leave you hungry and craving unhealthier fair. In order to add bulk to your meals and snacks without a lot of extra calories, the Mayo Clinic suggests focusing on 3 main factors:
- Water: Choose foods with high water content! Fruits and veggies will add tons of bulk for very few calories!
- Fiber: Foods high in fiber add volume and slow down your digestion, leaving you feeling fuller for longer.
- Fat: Fat contains a lot of calories (no surprise there), however, a little goes a long way. Add a 1/2 tsp of olive oil to your veggies or 1/2 tablespoon of full-fat dressing to your salads to help absorb nutrients and add satiety!
Try adding a few of these foods to your meals and snacks:
- Apples. Apple picking anyone? Apple season is upon us and goes strong all the way through October! It’s the perfect time to stock up! Apples are highly nutritious; rich source of phytonutrients and flavonoids (antioxidants!), contain both soluble and insoluble fiber, and have a high water content. An apple a day will keep you full, lean, and healthy! Add a tsp of almond butter for even MORE staying power!
- Lettuce. Do your body a favor and make a salad! I start almost every lunch and dinner with a salad because they fill me up and are SO versatile; you can literally make something new every time you eat one! Experiment with various types of lettuce, as they each have unique nutrients; romaine, butterhead, mustard greens, swiss chard, kale, etc.! Salads will fill you up and nourish your body (for very few calories) and help keep your waistline in check! Try making your own salad dressing as well; this balsamic dressing is phenomenal!
- Oats. It’s almost fall and a warm breakfast is starting to look appealing again. Why not fill up your morning with a steaming bowl of oatmeal? Oats are high in fiber, which is great for keeping you full for longer, phytonutrients, which are antioxidants shown to have anticancer properties, and beta-glucans, which are part of the soluble fiber that helps to slow the rise in blood sugar levels after you eat! Talk about a complete and hearty morning meal! For the least processed varieties opt for plain Old Fashioned Oats or Steel Cut oats!
- Fish. Fish should be included at least twice a week. Not only do omega-3′s found in fatty fish help to reduce inflammation and prevent heart disease, but they also help keep you fuller for longer! Fish is loaded with fat and protein; the perfect combination for lasting fullness! Try adding some canned salmon to your next salad! YUM!
- Beans. I love beans. They are almost as versatile as a salad, but are sadly often overlooked. Beans are high in fiber and protein and research has shown that including beans on a regular basis reduces risk for heart disease, diabetes, cancer, obesity AND that’s not all! According to a recent Real Age article, bean eaters were shown, on average, to weigh 6.6 pounds less than their non-bean eating counterparts! Add beans to your salads, soups, and casseroles and you’ll be one step closer to better health!
QUESTION: How often to you eat any of the foods above? Can you add any foods to my list!?
My favorite on this list is #5, beans! I eat them near-daily, often in the form of homemade hummus.
Great list =) Gotta add avocados and nuts!! Healthy fats definitely help keep me full for longer!
I miss apples SO much! I haven’t had one in over two years. Crazy, right? They cause me the worst bloating. It’s just not worth it. Beans are definitely one of my favorites. I had some baked beans tonight with my dinner. So delicious. I would also add peanut butter/almond butter to this list (I know you said fat…). A nice spoonful of either of those goes a long way for me!
I do keep to these foods and am quite lucky that I adore all of them!!!
….I do add some dairy and dark chocolate daily…
I eat them all often!!! Avocado is a staple I would add to the list..always adds substance and fills me up! I eat it daily!
Great post. I love all of those foods except fish. I wish I did, but I just don’t. It’s not hard to eat healthy=those foods are delicious!!
Fantastic advice as always. MUST incorporate more fish into our lives. Have a great week Erin!!!
I really love apples, fish, and beans. Lettuce is a food that I tend not to tolerate and oddly enough I am not a fan of oats. I really wish I did enjoy oatmeal because the flavor combos and options are so vast!
awesome tips!! i agree with needing a little fat. some avocado in my salad always helps me last longer.
Great advice! I have been taking a hard look at what I’m eating and loading up way more on salads, fish and apples! It’s taken a little adjustment to cut out a lot of processed food out but now I am starting to crave tuna fish and apples instead of chips and candy.
I find that a vegetable and bean soup really fills me up too.
You just got me excited for apple season! I eat a lot of all the foods you listed, but it is always good to get a reminder:-)
I eat all of the above except for fish…I just can’t do it!!
I am loving apples right now! I just went peach and apple picking yesterday with my honey! Check out my post about it from yesterday. Got any ideas on recipes?!?
Oats are definitely a staple in my diet and I’m getting better about including beans in more things.
The only thing I would add is berries! Any type because they are so great for you too!
Yay I eat all 5 of these every week!
I love when I read lists like this and can honestly say “yes! I do that.”
All of those foods are part of my normal diet. I think beans are the most filling for me, I add them to lots of different dishes like salads, baked potatoes, vegetable stir fry, etc.