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10 healthy Snack, Fills and does not Make Fat - ReadNews

Healthy Snack

Everyone wants to eat a lot but not to fat and stay healthy. Perhaps they should be looking for is what is called a ' perfect ' food, healthy, tasty food, big portions and really filling. Is there any food that way?

"The glut of food or the people who eat it can cause lasting satiety does really exist," stated Dr. David Katz, the founder of Yale University Prevention Research Center.

Then what kind of foods can give you extra satisfaction? "Fiber and protein can help. Or search for food with low energy density, however small the calories because in this way you can eat a lot but not weight gain, "says Barbara Rolls, author of The Ultimate Volumetrics Diet.

He's 10 types of foods that can provide extra satiety but does not cause weight gain or even encourage weight loss.

1. Baked Potato

In a study that measures the satisfaction index (satiaty) of 38 kinds of foods when consumed, including Brown rice and whole wheat bread, potatoes are in first position. This means that those who are consuming potatoes admitted new and fuller eat again two hours after eating a potato.

The assumption for this that the potato is a food rich in carbohydrates, seem to be not proven. Instead of processing, however, either roasted or Braised, potatoes are still rich in vitamins, fiber and other nutrients.

The potatoes will be more felt rich if consumed along with the Peel, a processed no matter what it looks like. The fibers it contains is just 160 calories per piece.

2. Eggs

A study of the Saint Louis University found people who consumed eggs breakfast 330 fewer calories than those who ate Bagels. "Egg is one of the few foods that are full of protein. This means that they contain 9 essential amino acids that cannot be produced by the body. And once digested, the ninth such amino acids can trigger the release of hormones in the gut that suppresses hunger, "says Joy Dubost, spokesman Academy of Nutrition and Dietetics.

The egg will further glut if consumed these yellow eggs. Because nearly half of the protein in the eggs were in that section. Also add vegetables to enhance the volume and content of the fibers with a little extra calories.

3. Red Bean Soup

"Soup contains a lot of water, meaning it will fulfill your stomach but very few calories," says Rolls.

Moreover, red bean soup which added the broth because it contains a lot of good carbs and fiber that slows the release of glucose in the blood so that a sense of satiety so durable.

"Once in the stomach, fiber and water that activate receptor-receptor which gives the signal that you do not feel hungry again. And per rest only contains 150 calories, "light of the Rolls.

If do not like soup, you could add nuts into a salad made from vinegar.

4. Greek Yogurt

After observing the pattern of feeding 120,000 people for 20 years, a team of Harvard researchers find yogurt is the only best foods to lose weight.

Meanwhile, the review undertaken Nestle Nutrition Institute also revealed a protein consumption of dairy products may increase the sense of satiety, reducing food intake and keep your blood sugar steady.

"Greek yogurt contains twice as much protein and sugar than regular yogurt," said Alexandra.

To make it more rich, give the toppings on fibrous foods such as yogurt with raspberries (4 grams of fiber per half cup) or cereals (9 grams per three-fourths Cup).

5. Apple

Apple is one of the few fruits that contain pectin which can naturally slows the digestive process and enhance the sense of satiety. In fact people who eat an Apple every day certainly feel more full and eat less food than those who consumed Apple juice or Apple sauce. " A grain of Apple took a long time to eat but the calories are very small. Even because the body had a longer time to tell the brain that you are no longer hungry, everyone could eat lots of apples while you still lose weight, "Frank Susan Roberts, Professor of nutrition science from Tufts University.

To add to the glut of Apple chunks on oatmeal or a salad, or tuck in Your sandwiches.

6. Popcorn

Food your penchant for lovers of this movie has a low energy density because it contains only 90 calories. "Popcorn take much space in your tummy, and see it in large servings can make you think has a lot of eating calories so you feel full after eating it," the light of the Rolls.

The popcorn tasted more rich if sprinkled with Cayenne. A recent study from Purdue University revealed that people who add a half teaspoon of spices into his food will tend to feel not so hungry.

7. Figs

This fruit has a high fiber density and (each 37 calories figs contain one gram of fiber), and thus may slow release of sugar into the blood and prevent an increase in blood sugar due to eat cake.

Figs will be felt more when the glut of added protein such as a teaspoon of cheese and walnuts.

8. Oatmeal

These foods contain fiber glut because obviously so high and its ability to absorb liquid like a sponge. When combined with water or skim milk, oats take longer to pass through the digestive system so you won't feel hungry again.

Sprinkle almonds on top of a bowl of oatmeal add this food satiety level. "Nuts is loaded in protein and fiber and contains unsaturated fats that would later help stabilize blood sugar and insulin levels," stated Katz.

9. Wheat Berry

How does the glut, the amount of protein and fiber per serving wheat berry is the highest of any other grain-based foods, namely, 6 grams of protein and 4 grams of fiber. "Proteins that trigger the production of the hormone ghrelin, which functions to preach to the brain that you feel full, and fibers enable hormone suppressant of appetite in the gut," Frank Roberts.

Wheat berry will further glut if combined with apples or nuts.

10. Smoothies

Although there are rarely drinks that can satisfy the hunger, smoothies are different from other types of drinks because it can make people feel full while reducing the share of their next meal. This presented a study from Penn State University.

Just make sure Your smoothies do not contain a lot of sugar or calorie composition as well as fruit juice or sirus flavorful because it would reduce the benefit of his health.

To make it more feels really filling, make smoothies of the fruit such as strawberries are very low energy density and containing 92 percent water or a banana laden retaining resistant starch will be hungry.

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