How to Diet Down NOW

8 Responses to “What foods are low in calories and help keep you feeling full longer?”

1. favorite_aunt24 Says:
   February 15th, 2010 at 1:01 am

   Vegetable and Chicken Scroll

   2 slices Mixed Grain Bread
   25g shaved roast chicken
   Mixed vegetable strips: red, green or yellow peppers, cucumber and spring onions
   Snow pea sprouts
   ½ tbsp light cream cheese
   1 tsp yellowbox honey
   1 tsp wholegrain mustard

   1. Remove side crusts from each slice of the bread. Mix light cream cheese, honey and mustard and blend to a smooth paste. Gently spread a layer of cream cheese mix on each slice.
   2. Arrange a selection of chicken, snow pea sprouts and vegetable strips on top. Carefully but firmly roll the bread into a scroll.
   3. Wrap firmly in cling film. Refrigerate for 15-20 mins before serving.
   References :

2. labgeek Says:
   February 15th, 2010 at 1:25 am

   Almost any fruit or vegetable. Apples, oranges, bananas, blueberries, melons, carrots, spinach, tomatoes, etc. Try making a big salad with lots of veggies and dark greens, with some tuna, grilled salmon or grilled chicken for protein (no cheese or croutons, though!) - and skip the high-cal dressing; use olive oil and vinegar, or fat-free dressings.

   High-fiber and high-protein foods (lean chicken, low-carb tortillas, skim milk) will also keep you full for a long time. I love a low-carb, high-fiber tortilla with fat-free refried beans, spicy salsa, and a sprinkle of low-fat cheese - microwave until warm. The beans are full of protein too! Thomas’s new light English muffins are really good toasted with light cream cheese - you get a TON of fiber in the muffin, and some protein and calcium in the cream cheese.

   Avoid foods that are high in sugar or starches. This includes white potatoes and corn, believe it or not.
   References :

3. aquatropicx Says:
   February 15th, 2010 at 2:02 am

   Most fruits, especially apples, they are around 80 calories per medium apple (60 without skin) and really fill you up. Baby carrots are good too, just stay away from full fat ranch dips. If you want something that isn’t a fruit or veggie, try yoplait light thick n creamy yogurt, its only 100 calories and tastes better than pudding in my opinion. Another option are Glenny’s Soy Crisps, which come in many fun flavors and are a healthy, high protein and low calorie option to potato chips. Good luck!
   References :
   myself

4. Debbie V Says:
   February 15th, 2010 at 2:40 am

   Celery is mainly water, so it’s not going to make you feel full any more than a glass of water–15 minutes or so.

   Dr. Oz says 10 minutes before dinner, have a slice of whole grain (the terminology is important–whole grain) bread dipped in olive oil (good fat–add spices if you like). It will keep you full longer (whole grains take longer to digest) and encourage you to eat less dinner.

   TX Mom
   References :

5. Shinny Says:
   February 15th, 2010 at 3:16 am

   The trick is to eat foods that release energy slowly into your body. This way you will feel full longer and won’t have peaks in your blood sugar levels, which can make you reach for sugary foods. They are also know as Low GI foods.

   So, Oatmeal made on semi skimmed or skimmed milk first thing in the morning is a great way to start.

   Lunch could be skinless chicken or tuna, lots of salad (lettuce, cucumber, onions etc)

   Dinner a nice piece of steamed or oven cooked fish, baked potatoes in their skins, lots of vegetables.

   Snack on things like nuts and seeds.

   Avocado’s are really good for you too. They are full of essential fats which can actually help you lose weight. I mix avocado & garlic to Tuna or Chicken and have it on brown bread with some Rocket, lovely !
   References :
   http://www.nutricoach.net/low_gi_foods.html

6. js Says:
   February 15th, 2010 at 3:21 am

   Energy density and weight loss: Feel full on fewer calories
   Choosing foods that are less concentrated with calories — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger.
   Feel full on fewer calories. It sounds like a diet gimmick. But in reality, the concept of energy density can indeed help you feel satisfied with fewer calories. By consuming fewer calories, you can lose weight over time and keep it off long term.

   Energy density: Volume versus calories

   Comparing the energy density of foods
   All foods have a certain number of calories within a given amount (volume). Some foods, such as desserts, candies and processed foods, are high in energy density. This means that a small volume of that food has a large number of calories.

   Alternatively, some foods — such as vegetables and fruits — have low energy density. These foods provide a larger portion size with a fewer number of calories.

   Two factors play an important role in what makes food less calorie packed and more filling:

   Water. Many fruits and vegetables are high in water, which provides volume but not calories. Grapefruit, for example, is about 90 percent water and has just 39 calories in a half-fruit serving. Carrots are about 88 percent water and have only 52 calories in 1 cup.

   Fiber. High-fiber foods — such as vegetables, fruits and whole grains — not only provide volume, but also take longer to digest, making you feel full longer.
   Your best food choices
   Changing lifestyle habits is never easy, and creating an eating plan using this concept is no exception. The first step is knowing which foods are best.

   Vegetables. Most vegetables — salad greens, asparagus, green beans, broccoli and zucchini, for example — are low in calories but high in volume. Each vegetable serving is about 25 calories, and typical serving sizes are 1 cup raw, a half-cup cooked or 2 cups leafy vegetables. Some vegetables are starchy — such as corn, potatoes, sweet potatoes and winter squash — and contain more calories, about 70 calories in a half-cup serving.

   Fruits. Practically all types of fruit fit into a healthy diet. But some fruits are better choices than others are. Whole fresh, frozen and canned fruits without added sugar have about 60 calories a serving. Limit fruit juices and dried fruits, as they’re concentrated sources of natural sugar and therefore have a higher calorie content.

   Carbohydrates. Most foods in this group are either grains or made from grains, such as cereal, rice, bread and pasta. The best type is whole grains because they’re higher in fiber and other important nutrients. Examples include whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal.

   Protein/dairy. This includes foods from both plant and animal sources. The best choices are those that are high in protein but low in fat and calories, such as legumes — beans, peas and lentils, which are also good sources of fiber — fish, skinned white-meat poultry, fat-free dairy products and egg whites.
   Eat sweets and high-fat foods in moderation since many of these foods are high in calories but low in volume.

   Make it work for you
   Starting a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite foods in small quantities: a piece of chocolate cake or a small scoop of ice cream, for example. When you’re not feeling desperately hungry and deprived, as you might on some diets, you can enjoy a small portion of dessert without guilt.

   Here are ideas to make this eating plan work for you:

   Increase the ratio of fruits and vegetables in your meals. For example, add blueberries to your cereal in the morning. Or top your pasta with sauteed vegetables and tomato sauce. Decrease the meat portion on your plate and increase the serving size of vegetables.
   Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad. You may find some new tastes you love that fit within your eating plan.
   Start with soup or salad. Begin lunch or dinner with a broth-based, vegetable-filled soup or a large salad with a small amount of low-fat or fat-free dressing. These foods take longer to eat and curb your hunger. Next, serve whole grains, an extra portion or two of vegetables and a small serving of lean protein for your main course.
   By eating larger portions of foods less packed with calories, you squelch those hunger pangs, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall.
   References :

7. fatgirlslimx Says:
   February 15th, 2010 at 3:30 am

   Porridge made with water helps lots, just add splenda to sweeten and chopped up fruit. For recipes, the best place I can think of is http://www.hungry-girl.com

   It is such a life saver it’s unreal, the recipes are so minimal in calorie yet hugely satisfying, especially the desserts, dear god the desserts.
   References :

8. Elly G Says:
   February 15th, 2010 at 4:06 am

   eat maaany apples..it helps a lot
   References :

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