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Let’s get on thing right out of the way – the potato is not the devil of foods. It actually is a great source of vitamins, potassium, which is important for controlling blood pressure, and other healthy nutrients that keep you full for longer. A study in which people reported the most satiating foods, boiled potatoes ranked highest, even before brown rice. The skin is high on fiber which makes is filling and nutritious as well. Make this meal delicious by adding a few herbs or salsa sauce.
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Other than because it tastes awesome, lean beef is a great diet choice due to the large amount of protein (nearly half of the recommended daily value), iron and B-vitamins it has. They satisfy your appetite for a long time (in addition to being a great source to build muscle). According to a research, lean beef also helps improve your cholesterol. Contrary to popular belief, unprocessed red meat does not raise the risk of heart disease or diabetes, a study says.
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Two hardboiled eggs contain about 130 calories and 12 grams of complete protein, which means they have all nine essential amino acids that your body can’t make itself. The Academy of Nutrition and Dietetics says that this collection of amino acids is what suppresses the appetite. A study has found that people who ate eggs for breakfast were feeling less hungry throughout the day, eating about 330 fewer calories overall. If you don’t like boiled eggs that much, scramble them and add some vegetable for extra fiber. Don’t throw out the yolks because they have about half of all of the protein an eggs has.
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Vegetables, especially green leafs, are a greats source of fiber. It helps your body get rid of everything that passes through your digestive tract. Fiber is only found in plant-based foods, which is why eating foods high on fiber means you’re consuming less calories and more vitamins as well. So next time you’re hungry, go to the vegetable tray, add some kind of dressing or, even better, hummus, and see what happens.
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Foods with low-energy density lead to people eating fewer calories. Such foods, such as fruits and vegetable, are rich on water. But if you’re tired of eating salads, make yourself a soup. Although you’re consuming the same number of calories as if you’re eating the veggies and meat as solid food, soups make you feel fuller, according to a study. Bean soups are highly recommended because of their fiber content and resistant starch (which slows the release of sugar in your body).
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A Harvard study says Greek yogurt is “the single best food for shedding pounds.” Researchers came to that conclusion after observing 120,000 people for 20 years. Yogurt balances blood sugar, carb cravings fills you up for longer. Get the kind that is packed with proteins because they have less sugar. Dairy proteins increase satiety. Add some fruits (fiber) to you bowl of yogurt to feel even fuller.
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Unless you’ve lived in a cave, you’ve heard that oatmeal is a great kind of healthy breakfast. It’s time to start following this good advice. Oats are very high on fiber, which makes for an ideal snack. They absorb liquid – whether it’s water of milk – which means you’ll eat less (fewer calories) but feel just fine until it’s time for lunch. Oats take a lot longer for the body to process – another reason why you feel full for longer.
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Next time you go to see a movie, opt for the popcorn instead of the cheese pretzels. This whole grain snack is a low-density food with few calories and lots of protein. They literally take up more space in your belly. Add some spices on top to feel less hungry.
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Studies show that snacking on almonds help people stay full all day and eat less at regular meals as a result. Just 22 almonds provide 3 grams of fiber and 6 grams of protein. They also have lots of Vitamin E, which is something your hair, nails and skin need a lot of. Plus, almonds are high in monounsaturated fats, which are linked to lower risk of heart disease. The nuts decrease the spikes in blood sugar after meals.
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Apples contain pectin, which slows digestion, according to a study. Ever heard of “an apple a day keeps the doctor away”? There is a reason for it. Not all calories are created equal and people who at an apple felt fuller for longer than those who consumed the same amount of calories but from apples juices. That’s because the fruit takes longer to eat and your body has more time to process it. To feel even fuller, add oatmeal to the apples or berries. Berries are very high on fiber – about 6 grams per serving.
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Talking about eating foods that have high water content…Watermelons are 92 percent water. Two cups of the juicy fruit have just about 100 calories but you’ll feel like “I’m so full, I can’t eat for two days.” A bonus: Two cups of watermelon also have so much Vitamin C, almost half of the recommended daily value.
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A rich source of healthy fibers and protein, beans, peas, lentils and peanuts are often recommended to people when they are trying to lose weight. On top of that, legumes appear to also help prevent certain diseases, according to a study. Make your next snack full of chickpeas and lentils and edamame. Your options are endless as many legumes can be a part of soups, salads and wraps.
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Don’t be confused by the fact that salmon is an oily fish. It’s good for you. One serving has about 200 calories but 25 grams of protein and only 3 grams of saturated fat. Fish in general is a great source if iodine, which is very important for the proper functioning of you thyroid gland, the key to your metabolism function the way it should be.
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