One of the most important factors to consider when choosing foods to include in a weight-loss plan is how they contribute to satiety. A diet that leaves you hungry is unlikely to be sustainable. Fiber-rich foods have a low energy density and increase feelings of fullness after the meal. Protein should be present at all meals because it has most satiating power. Finally, incorporating low-glycemic index foods is also helpful as the carbohydrates in these foods are released more slowly, resulting in less hunger between meals.
Almonds
Unsalted, blanched and dry roasted almonds are the best choices. An ounce--or 22 almonds--contains 169 calories, over 3g of fiber and 6g of protein. The combination of fiber and protein makes it a perfect filling snack.
Beans
Beans are an excellent fiber-and-protein combo. Generally, 1/2 cup provides 112 to 147 calories, 5g to 10g of fiber and 7g to 9g of protein, depending on the variety.
Fish
Fish is a great source of lean protein. Even cold-water fatty fish is actually leaner than meat. A 4-oz. serving, the size of the palm of your hand, provides 119 to 224 calories and 26g to 33g of satiating protein, depending on the variety.
Berries
In addition to being loaded with antioxidants, berries are very high in fiber and low in calories. Raspberries and blackberries are the best, with around 60 calories and 8g of fiber per cup, followed by blueberries with 84 calories and 3.6g of fiber and strawberries with 46 calories and 2.9g of fiber per 1-cup serving.
Cottage Cheese
A half-cup serving of 1 percent cottage cheese contains about 80 calories and 14g of protein. For this reason, cottage cheese is a good food to have for breakfast or as a snack; its high protein content will keep you full.
Broccoli
Broccoli is one of the best source of fiber among vegetables, in addition to containing an array of health-protective phytonutrients. One cup of chopped broccoli has 31 calories and 2.4g of fiber.
Sweet Potato
Sweet potato is a low-glycemic-index food, which increases satiety after the meal. It contains 152 calories and 5g of fiber per cup. If you leave the peel on, the fiber content will up to 6.6g per cup.
Eggs
Eggs are a great source of filling protein. A large one provides about 70 calories and 6g of protein.
Oats
When it comes to oats, the larger the oat flakes, the longer it takes to digest and therefore the lower its glycemic index. Old-fashioned oats are the best option for weight loss. A half cup of dry oats contains 148 calories, 3.8g of fiber and 5.5g of protein.
Water
Water is the best beverage to provide hydration. Although it doesn't contribute to satiety, drinking a minimum of eight 8 oz. servings of water daily can help reduce water retention and decrease bloating.
References
- USDA National Nutrient Database: Nutrient Data Laboratory
- "American Journal of Clinical Nutrition": The Influence of Food Portion Size and Energy Density on Energy Intake: Implications for Weight Management
- "American Journal of Clinical Nutrition": Protein, Weight Management and Satiety
- University of Sydney: The Glycemic Index
- HealthCastle: The Flat Ab Diet
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