Registered dietitian Leslie Fink says that the key to successful weight management might be eating foods that contribute towards a feeling of being full. Barbara Rolls, author of the Volumetrics Eating Plan, says that foods with a low energy density (ED) help dieters to feel full and lose weight. Weight Watchers recommends eating high-volume foods while staying at or under the recommended points.
High-Volume Fruit and Vegetable Choices
Weight Watchers suggests filling up on foods that have a high water content. "Dry foods pack a lot of calories into a small portion and are easy to overeat," says Rolls. She warns to stay away from dry foods like pretzels, crackers and chips. Dried fruits, like raisins, prunes and dried apricots, are also high in calories and low in volume, so they can also be easy to overeat.
The most filling high-volume vegetables are high in water and fiber. They can be made into salad, cooked in soups, and used as pizza toppings. Eating nutritious foods that are high in volume and low in calories enables dieters to lose more weight while still getting necessary nutrients.
High-volume, filling vegetables include broccoli ( 1 cup, zero points), cucumber (1 cup, zero points), dill pickle (1 cup, zero points), green beans (1 cup, zero points), lettuce and other leafy greens like spinach, kale, watercress (1 cup, zero points), mushrooms (1 cup, zero points), okra (1 cup cooked, zero points), olives (1 oz. one point), onions (1 cup cooked, one point), peas (1 cup cooked, one point), pimentos (1 cup, zero points), radish (1 cup, zero points), summer squash (1 cup, zero points), tomatoes (1 cup, zero points) and water chestnuts ( 1 cup, one point).
The most filling, high volume fruits are juicy and can be made into soups, smoothies and desserts. They include apples (one small, one point), cantaloupe (1 cup, one point), grapes (1 cup, one point), oranges (one medium, one point), peaches (one medium, one point), pears (one medium, one point), raspberries (1 1/2 cup, one point), strawberries (1 cup, one point) and watermelon (1 cup, one point).
Filling Whole Grains Choices
Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International says that complex carbohydrates that are high in fiber, water or air are also good foods to fill up on. Complex carbs provide energy for the body to use and supply other vital nutrients to keep the body healthy.
Whole grains, such as wheat germ, oats, bran and flax provide fiber and are a good source of complex carbohydrates. Filling whole grains on the Weight Watchers' diet include bran flakes or raisin bran cereal (3/4 cup, one point), high-fiber bread (one slice, one point), oat bran (1/4 cup, uncooked, two points), oatmeal (1 cup cooked, three points), air-popped popcorn (3 cups,one point) and brown rice (1 cup cooked, four points).
Satisfying Protein Choices
Miller-Kovach says that lean protein-rich foods can also add to satiety. She suggests that for maximum satisfaction, lean protein should be added to meals.
Lean protein should be devoid of visible fat, minimally processed, or have some or all of the fat removed. Filling protein-rich foods include kidney, lima, canned refried black, and cannellini beans, (1/2 cup, one point), baked, black, garbanzo, navy, pinto and canned refried beans (1/2 cup, two points), non-fat cottage or ricotta cheese (1/3 cup, one point), chestnuts (six small, one point), chicken breast (one medium, three points), low-fat or non-fat milk (1 cup, two points), salmon (3 oz. grilled, two points), tofu (1/3 cup, two points), tuna (4 oz., three points), light or dark turkey (one slice, three points) and light (artificially sweetened) yogurt (1 cup, two points).
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