When you feel full, you eat less. Foods that are high in nutrients make you feel more fulfilled forcing you to eat less. A lot of people think carbs are super filling but it’s actually protein that satisfies your hunger. Anything high in fiber is going to make you feel full longer. Carbs (breads, grains, oats) are not the only foods that are high in fiber. Split peas, lentils, black beans, artichokes, broccoli and brussels sprouts are really high in fiber. Also... ALL foods have water in it, but the foods with the most water are both fulfilling and packed with nutrition. Whole foods have the highest water content. Fruits and vegetables contain about 80-98% water. Cucumbers, jicama, beets, celery, carrots, and tomatoes are great foods loaded with water and nutrients.
Add calories, subtract pounds.
A food must fall into one of these categories in order for you to eat a lot of them without gaining weight:
Must be high in protein. Protein promotes muscle repair and growth. Ideal time to fuel your body with protein is within 30 minutes after exercising. At this time our muscles are most receptive to the protein allowing us to repair more efficiently.
Must be high in fiber. Fiber helps with your digestive system, clean your gut at a faster rate, and improves your colon health. It will help break down your food better allowing the digestive process to move more seamlessly.
Must be high in volume. Foods that are high in volume are high in nutrients, low in calories.
Must be low in energy density. Foods that are low in energy density are usually foods that are high in water or high in fiber.
Cucumber/Pickles fights inflammation, high in probiotics and antioxidants. Probiotics are really good for vaginas.
Celery is one of the very few foods where you burn more calories chewing it than eating it. And because of this some would consider this a negative calorie food. Celery is super high in water (about 95% high)
Watermelons and Melons are fruits that you can eat a ton of. They are both really high in water which helps you secrete unnecessary liquids from your body causing you to feel fuller longer.
Air Popcorn is both low in calories and low in fat making it the perfect snack. 3 cups is about less than 100 calories! This is popcorn without the butter and the sugar. You can add very little salt (sea salt). I personally like my popcorn with butter so I tend to eat this on rare occasions and with a lot of water.
Zucchini & Lemon meets just about every category on the list. It is low in calories but very fulfilling. Zucchini is high in both water and fiber. Lemons curb your appetite, has vitamin C and helps clean your bowels.
Kale would definitely lower your caloric intake a day. I throw Kale in about all of my smoothies and it doesn’t leave a taste. For taste, I absolutely love sautéed Kale.
Broccoli. I like to call broccoli the cancer warrior. It fights off cancer attacking cells. Roasted broccoli gives you that hot, good, cooked feel without burning the very important nutrients in broccoli.
Spinach is yet another green that I love to put in all of my smoothies and it doesn’t add much flavor to it. I also really like my spinach to be sautéed. One of my favorite recipes is Spinach stuffed Salmon. Spinach is low fat and low in cholesterol which is perfect for those who suffer from high blood pressure and high cholesterol.
Fruits. Although fruits are whole and natural, they hold a lot of sugar. Sugar turns into fat very easily. With that being said, you want to eat fruits that are high in citrus, water and Vitamin C. Fruits like tangerines, clementines, oranges, and grapefruits are perfect. They are all rich in flavonoids (increase immune system health and anti-inflammatory benefits). These fruits will help your digestion, skin, liver, and keep your hunger satisfied for longer periods of times.
Fruits like cantaloupe, peaches, pineapples, cranberries, raspberries, blueberries, apples, cherries, bananas and pears are really high in water allowing us to be and feel hydrated, replenished, and full.
Algae helps regulate your hormones and prevents you from gaining weight by increasing the health of your thyroid gland. Algae promotes fat burning, positive reductions in blood pressure and liver fat.
Boiled Eggs are an excellent source of protein. There are extremely filling too. Eggs are packed with vitamin D. (Due to cold NYC winters, most people are vitamin D deficient.
Oatmeal soaks up a lot of water and is high in fiber. Oatmeal is super rich in antioxidants, reduces blood sugar and increases good bacteria in the digestive tract.
Quinoa one of my favorite superfoods loaded with fiber. The more you eat the better. If you love, love, love rice this is the perfect supplement for it. I love sauteed kale with quinoa.
Last but totally not least, potatoes! And I do not not mean French Fries or potato chips! I mean boiled potatoes. When you boil potatoes AND THEN cool them down it will increase their resistant starch content. Resistant starch content is important because it makes you feel fuller quicker resulting in consuming less calories.
In life all we have is choices. Choices to do right or choices to do wrong. Choices to eat right and choices to eat wrong. I choose to eat right, to move right, to live right. We need to change the way we see food and start choosing to eat for energy instead of eating for taste. You have to choose to live for longevity, vitality, and energy. Before you consume a meal, just think: Does this fight off a disease or cause the disease? Does this make me healthier or a step closer to death? Does this improve my life or does it damage my life? Start noticing how you feel after you consume your food. Are you pumped with energy? Or are you tired? Are you hungry or are you full? Are you satisfied? We are the Co Creator of our very own lives and every choice we make pulls us in a direction designed for us to learn, to grow, to heal.