1. High fiber and whole grain this food will keep you fuller for longer.
2. Low glycemic therefore your blood sugar stays at a more constant level giving you more energy throughout the day and reduces sugar cravings.
3. It absorbs the favor of what you put in it- throw in a tablespoon of natural peanut butter and it tastes like a whole bowl of peanut butter.
4. Low in calories for a large amount. If you take one cup of oatmeal and add 2 cups of water and cook it that is well over 1lb of food for 300 calories!
1. Boneless and skinless chicken breast is very low in calories.
2. Chicken is almost entirely protein which has a high satiety rate to keep you full.
1. They have a very high satiety rate because of their high water and fiber content.
2. The sweetness of apples comes from fructose ( as well as other sugars ) which digests slower to give you more energy for longer periods of time
1. Beans like kidney beans are very high in fiber and protein which keeps you full.
2. They are very versatile and can be used with many foods.
Green vegetables- Why?
1. Very high in fiber and very limited calories. Foods like celery and broccoli are great for staying full.
2. Celery is great for a snack with a table spoon of natural peanut butter. This gives you healthy fats and a lot of fiber.
1. Nuts are high in fiber which is great for keeping you full.
2. The healthy fats in nuts are also great for satiety.
One thing that I want to emphasize is portion control of anything you eat, especially nuts. Just because a certain food is very healthy doesn’t mean it can't also make you gain weight. The comparison I like to make to people is that I can eat 3000 calories worth of fruit a day and gain weight where if I ate 2000 calories worth of cake I wouldn’t (assuming my maintenance is between 2000-2900.) Although the fruit is obviously healthier and will benefit your body far more than the cakes' empty calories, you will still gain more weight from the fruit because you are eating more calories than you are burning. So be careful with foods high in fat like nuts and peanut butter because they are high in calories but very healthy. I always like to advocate setting a portion to eat when it comes to these foods.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.