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20 Filling Foods That Can Help You Lose Weight

Cheryl Brite April 20th 2016 Health
Your quest for losing weight has had its ups and downs, but there are foods out there that will help you succeed in your weight loss goals. Filling foods are the best way to lose weight but not just any foods will do. You want to be healthy, right? Right! Fruits, vegetables, and snack foods are available to help you fit into that pair of jeans you’ve been eyeing in your closet. There is hope.
1. Potatoes
You love them mashed, baked, and fried. So how does eating potatoes make you lose weight? Well it’s a vegetable for one thing. It may be a carb but in moderation the potato has its benefits. Its protein and fiber make this heavy-carb the perfect food to fill you because of its complex starch. You'll be full for hours.
It's not only a delicious food but a healthy food to have. It promotes satiety, which is the feeling of being full. It is also is a low energy dense food that has not only few calories, but this food allows you to eat more of it without gaining weight. Whether you consume your potato baked or boiled, the vitamins and other nutrients will result in high energy and lasting fullness. With 100 calories per bud you can't go wrong with this food. Plus it contains vitamin C and phytochemicals in the skin and potato that are nutritious for you.
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2. Apples and Pears
You love apples and pears. These two fruits will help you lose weight. Apples supply your body with a good thing for your gut bacteria with its high content of non-digestible compounds along with fiber. Pears also contribute to weight loss by not only being 100 calories, but it has 4 to 6 grams of fiber that suppresses the appetite and contains a lot of antioxidants. You can’t go wrong with either fruit in your diet. They will always be in your corner when it comes to losing weight.
Apples have a substance called pectin, which slows digestion and promotes fullness. You feel more satiated when you consume this fruit. Eating a whole apple, which is low in density, is great because of its lower calorie intake as well as your body having the ability to tell your brain that you are no longer hungry. Pears have a good amount of copper and vitamin C. Boron is another element of this fruit for the proper function of calcium and magnesium. It also prevents cancer with quercetin, an antioxidant in this magical, weight loss fruit.
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3. Almonds
You love this on the go snack, but it does more for you then you know. Eating almonds not only satisfies your appetite, but it prevents you from overeating at mealtime. What a load off your mind! This filling, weight loss snack also contains healthy ingredients like monosaturated fat, 3 grams of fiber, and 6 grams of protein. Your skin, hair, and nails will thank you for this snack because of the vitamin E inside each and ever almond. You will not only look great but feel great.
Almonds are low in calories, and they're a great, healthy snack that will keep you from overeating. A single almond is 7 calories while a few almonds are only 42 calories. It has a great amount of potassium with low sodium. Almonds also contain a low amount of carbs as well as a low amount of sugars. As a protein almonds are rich in arginine and low in lysine where the arginine within almonds reduces the risk of disease. Its folic acid, iron, zinc, copper, magnesium, phosphorous, and phytochemicals are a great part of your healthy, nutrient dense diet.
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4. Lentils
This filling food includes 13 grams of protein and 11 grams of fiber. It will keep you full for hours. It's great news! Lentils may not look like much, but they will help you lose weight. What is within the lentils is what really counts when it comes to you becoming healthy. Try this food today!
Lentils are not only low in calories, but it's also very tasty. This inexpensive food is for you if you're trying to watch your weight as well as controlling the calories you consume. It keeps the cravings down between meals. The fiber keeps you satiated for hours after every meal. Lentils are low in fat with less than 1 gram of fat per cup. Its glycemic index is low at 29, and it will also stabilize your blood sugar levels in order to help you lose weight more easily.
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5. Cacao Nibs
How familiar are you with this food? Well it doesn't look that appealing, but it does more for you then you know. It’s a broke and crushed bean with 9 grams of fiber that will give you a boost of theobromine and magnesium, which is an anti-stress mineral. These ingredients within the cacao nibs are much healthier than its counter part, dark chocolate. It’s not only a filling food, but it helps you lose the weight you desire. If you haven't tried this food yet, you should go out and get some right away.
Cacao Nibs give you the pure chocolate flavor you desire. They contain a great source of antioxidants, vitamins, and minerals. Chemical alkaloids, anandamine, and phenylethylamine are great elements that are unique and potent within the nib. This filling food not only prevents disease but will benefit you in the long run. With omega fatty acids, mood enhancing, and mild stimulation benefits, this miracle food will change your life. As an added bonus you can make your own recipes including the cacao nibs in order to make your diet healthier.
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6. Hemp Hearts
No this food it not in the shape of a heart. It sounds like a great name for a food that will help you lose weight. Well hemp hearts are actually related to marijuana. So you’re hesitant at this point, right? Well don’t let this piece of information discourage you. These seeds contain protein, fiber, and are filled with a fatty acid called omega 3 that will keep you full and help you lose weight.
Hemp Hearts have a lot of benefits for your daily life. If you have diabetes or struggle with obesity, this food will be your salvation. It also helps the elderly who have chronic health problems. Having high blood pressure, high cholesterol, celiac disease, depression, and hyperactivity disorders will disappear when hemp hearts are consumed. It's even there when you're looking for something low in carbs for your diet. You have more energy, a healthy appetite, a decrease in your cravings between meals, a great digestive system, and so much more.
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7. Kimchi
What is Kimchi? It’s a fermented, probiotic food that will help you in your goal to lose weight. Sounds great so far. Your gut will thank you for keeping it so healthy. When your gut contains good bacteria, your gut lining will improve and as a result decrease fat mass, inflammation, and insulin resistance. Go out and get some kimchi today.
Kimchi is a Korean cabbage dish that has an abundance of vitamin A, B, and C. It not only has good bacteria called lactobacilli, but it also helps with digestion, yeast infection, and the prevention of cancer. Made with garlic, salt, vinegar, chile peppers, and other spices, it is a dish that is high in fiber and low in fat. This dish has kept obesity at bay in Korea. It's versatile in its uses but be careful what foods you add to eat. You want to keep your kimchi dish healthy.
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8. Lemons
These yellow, tart fruits are great when you make lemonade but how are they really impacting your insides? Well it has almost no calories and the pectin fiber inside the fruit will help you fight off food cravings. Sounds great so far, right? An alkaline forming food is what this lemon is, and it aids in pH in the intestines, which may help with digestion and weight loss. So use those lemons in your fridge and make lemonade more often. What are you waiting for?
Lemons have vitamin C and flavonoids that help with the flu and colds. It also gets rid of the free radicals in your body. Your liver will love the lemons too because its a dissolvent of uric acid and other bad chemicals. The citric acid within this fruit helps to get rid of dissolve gallstones, calcium deposits, and kidney stones. The peal of the lemon, which contains phytonutrient tangeretin, has been shown to benefit people with brain disorders. It's the ultimate anionic food that not only benefits your health, but it also provides all cell energy.
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9. Greek Yogurt
You love yogurt, especially greek yogurt. You now this dairy snack is good for you but how does it help with weight loss? Its protein and satiating effects the way you will eat yogurt. When you eat yogurt, you will feel full longer. It will prevent you from overeating and gaining weight. What a relief!
Greek yogurt increases satiety, reduces food intake, prevents diabetes and keeps blood sugar levels stable. It's also low in calories, and it is said that process of yogurt fermentation is the reason the satiety is so high. It's probiotics keep your digestive system happy as well as healthy. Danon's Light and Fit Greek Yogurt has a variety of options for your weight loss needs. It's low in sodium, fat, and added sugars. From shakes to carb & sugar control there is nothing you can't find.
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10. Eggs
Scrambled, poached, and sun side up are just some of the ways you can enjoy your eggs. Yum! You can also enjoy what they do for your body when it comes to weight loss. Eating eggs will help you feel less hungry for 24 hours as well as stabilizing your blood sugar levels, which will help you eat fewer calories throughout your day. Who knew eggs could do so much for you? So don’t skip your morning breakfast eggs or you’ll be sorry for the rest of the day.
Eggs contain no sugar or carbs. It has high quality protein that helps sustain your energy on a daily basis. The egg yolks have choline that promotes cell activity and liver function. Did you know it also helps with developing the memory of your infant? It's also a high nutrient density food that will make you feel light and healthy. One egg is 70 calories, has 6 grams of protein, 250 milligrams of choline, and 0 sugars and carbs.
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11. Lean Beef
It's versatile, that's for sure. You love beef, and that’s a very good thing in your hope to lose weight. It’s important not to go over board with your love of beef, just one serving a week. Lean cuts are your best option because they contain high protein and a complete amino acid profile. Sirloin, tenderloin, and top round will give you the weight loss you want to attain. So go out and by some meat today!
Lean meat's protein contributes to preserving lean muscle mass, fueling activity, and managing weight. The nutrients within this piece of meat are iron and zinc that help oxygen travel throughout the body as well as benefits the immune system, physical and mental development. Vitamin B is also a nutrient within lean meat that turns food into energy, so you can be active. Its vitamin B12 contributes to growth and brain function. The satiety will only increase because of the protein in the meat. Lean meat can only help and not hurt your daily diet.
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12. Broth-based Soup
It sounds less than appealing but what if I said that you could lose weight just by eating this soup? You're listening now, aren't you? Protein, fiber, and high water content make up this food so you remain full longer. You stay full longer because this broth-based soup digests more slowly than chunky soup. So think about the kind of soup you’re eating now? Will it benefit you in the long run?
Broth based soup combines high nutrient density with low energy density that involves vitamins and minerals. Vitamin B, C, and K as well as the fiber helps with digestion and ensures you get the right amount of nutrients everyday. It's also high in potassium that gets rid of the excess fluid in the body. You'll feel lighter and leaner because of this soup. There is virtually no calories in the broth based soup. Whatever you add to your soup, you need to make sure it only adds to your healthy and is not taking anything away.
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13. Hot Oatmeal
It’s a great way to start off your morning. Oatmeal is a filling food that will not only satisfy your hunger but will keep you less hungry. Its resistant starch will boost beneficial gut bacteria and keeps the good chemicals in your brain flowing. Take that bad chemicals! Make sure the oatmeal you consume is cooked and is not instant oatmeal because it is not healthy for you in the long run. You can even add fruits to the dish to boost the nutrition of this dish.
Hot oatmeal has low cholesterol and has a rich source of fiber. It also reduces high blood pressure. Antioxidants are also prominent in oatmeal that fight off free radicals and prevents the risk of heart disease. Preventing your arteries from hardening is another thing hot oatmeal does for you. Your blood sugar will be stable when you consume this food. Say goodbye to mid-morning slumps from eating foods high and sugar and carbs and hello to feeling the weight come right off your body.
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14. Avocado
Its rich, creamy, green goodness is what ultimately attracted you to this food. Avocado’s good fat has anti-inflammatory benefits that can ease your arthritis pain and decrease your risk of heart disease along with its 7 grams of fiber. This green dream reduces your desire to eat for 3 hours and increases absorption of fat-soluble nutrients. And yes, avocados will make your salad better. So what are you waiting for? Go out and get some avocados right now!
Avocados are a power fruit with high fat content, but it helps squash your hunger pangs. Because it slowly digests the fat, your meal stays with you longer. This fruit is also 73% water. You can't go wrong with that! You can add it to almost anything which is great, right? Well you don't want to add unhealthy foods to it because then you've basically destroyed the nutritional value of your diet.
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15. Raspberries
You indulge in this red, sweet tart fruit, but you’re also allowing for weight loss to take place. How great is that? It’s low in sugar and high in fiber, which makes this fruit enjoyable for your sweet tooth without the blood sugar spike. These delectable berries also reduce the digestion in starch bread. Eat more raspberries, satisfy your hunger, and enjoy your weight loss. It will be the best decision you'll ever make for your life.
Raspberries are filled with anti-inflammatory phytonutrients and antioxidants. It also prevents obesity and the risk of fatty liver with the increase of enzyme activity, oxygen consumption, and heat production in certain cells. This fruit rids your body of free radicals. To really get the benefits of raspberries' antioxidants you need to buy them at full maturity, keep them in the fridge at 35-39 degrees fahrenheit, and eat them quickly. Cancer prevention is also a great reason to consume this filling, weight loss fruit. There's no reason you shouldn't eat this tasty fruit.
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16. Leeks
It's green. That's all you can see, but there's more you need to realize about this vegetable. Your tummy will be happy with you when you eat leeks. Mood, satiety, and metabolism greatly influence your gut health. The fiber contained in leeks will benefit you as well when you eat it raw or sautéed. It will also benefit the bacteria in your colon to have the fiber in your body.
Leeks are a root vegetable and onion like. They can be eaten cooked or raw. It helps lower cholesterol, has vitamins, minerals, and potassium. It also contains flavonoids and sulfur-containing nutrients that should be a part of your diet. Your heart can only benefit from this vegetable by protecting the lining on your blood vessels from bring damaged. Leeks also protect you against type 2 diabetes, obesity, and arthritis.
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17. Quinoa
It’s typically thought of as a grain, but Quinoa is the seed of a plant. It doesn't look like much, but it will do so much for you. This seed has become popular to vegans and is gluten-free, contains protein, and fiber. Quinoa’s fiber satisfies your hunger and stops you from overeating. You're interest is peaked now. So go down to your local whole foods store and try quinoa as an option for weight loss.
Quinoa has slow releasing carbohydrates and can be used in any dish under the sun. It contains flavonoid as well as antioxidants and anti-inflammatory elements that help with weight loss. This seed is higher in fat for the heart and has vitamin E. The risk for diabetes is low when you consume quinoa because of its anti-inflammatory properties. It also lowers cholesterol and maintains the levels of HDL cholesterol. Cancer prevention, particularly colon cancer, is lowered in risk because of its antioxidants and anti-inflammatory phytonutrients.
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18. Fish
There are so many out there to choose from. You can eat them in a variety of ways. Have you ever really thought about what this food does for you? Whatever type of fish you like to eat, weight loss is in your future. Its protein and healthy fatty acids like omega 3 will keep your hunger satisfied. Fish is naturally high in L-glutamate, which is linked to satiety.
Fish are good for your heart as it prevents heart disease. It benefits nursing and pregnant mothers as well as helps Alzheimers from progressing. Depression is another battle fish can fight. Your eye sight can be improved by the omega-3 fatty acid, especially with people who have dry eye syndrome and macular degeneration. Be aware that some fish contain mercury like swordfish and tilefish. Pick out fish that you enjoy and reap the health benefits along the way.
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19. Popcorn
You love popcorn! It’s the epitome of satisfying, movie theater food, so you should eat tons of it because it will help you lose weight, right? Well eating too much of anything is always a bad thing. Anyway, did you know popcorn is a whole grain? Its fiber and protein will keep your snack healthy. You should eat popcorn in moderation, so you can stay on track with your weight loss plan.
Eating popcorn helps with your digestion and regularity. Take the butter and fattening oils away, and it will become a healthy snack. It's a whole grain that decreases the risk of heart disease. It's also low in calories when it is butter free at 40 calories per cup. Say goodbye to potato chips and other high calorie snacks and say hello to popcorn as a part of your regular diet. If you can't cope without the butter, perhaps this isn't the weight loss snack for you.
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20. Flaxseed
The flaxseed looks far from appetizing. This may be the case but have you ever stopped to think about how this food can benefit you? It’s a filling and satiating seed that will keep you interested in losing weight. Flaxseed contains fiber, protein, and omega 3 fatty acids that will benefit your body depending on the calories you consume. Grounded flaxseed is your best option because the whole seed will not digest through your system. Your hunger will be satisfied with flaxseed.
Flaxseed is a low carb whole grain that holds a lot of nutrients despite its size. It contains antioxidants and is low carbohydrates, which is great for people who are trying to limit what they consume when it comes to starch and sugars. Vitamin B, magnesium, and manganese are high in this super seed. Flaxseeds also prevent the inflammation in the body. The oil within the flaxseeds is alpha linolenic acid that helps balance out the omega-3. It also stabilizes the blood sugar, and makes the intestines function properly.

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