For some, losing weight and feeling hungry go hand in hand. If you’re full, you must not be losing weight or counting calories, right? Wrong! We’ve turned to Nicole Silber, RD, nutritionist at Middleberg Nutrition, to find out which foods help you lose weight while helping you feel fuller at the same time.
“Fat my not be the culprit for weight gain, after all,” Silber explains. “Heart healthy oils, like olive, avocado, and coconut oils, when consumed in moderate, single-tablespoon portions are not only filling, but have been shown in some studies to actually aid in weight loss.” Silber recommends swapping out your fat free dressings and marinades for 1 tablespoon of olive oil–based dressings.
Whole Milk Yogurt
“Unlike higher fat yogurts, yogurt skimmed of all of its fat often require a refined sweetener to balance the tart taste, such as sugar-filled fruit syrups, honey or granola,” she explains. “Switching from a sweetened fat-free yogurt (3-4 percent) to an unsweetened higher fat yogurt (2-4 percent) can actually satiate you for longer and curb your sugar intake simultaneously.”
Broccoli and Cauliflower
“Cruciferous vegetables like broccoli and cauliflower are high in fiber and low in calories, making them great for weight loss,” Silber says. “The high fiber content helps fill you up and the low calorie content allows you to be generous with the portions!”
“Chia seeds swell up and absorb liquid, which helps to slow down digestion and keep you feeling full for longer.” Silber recommends throwing in some whole chia seeds into milk, puddings, smoothies, oatmeal and yogurt to keep you feeling full as often as possible.
Don’t go hungry the next time you diet! Reach for these filling and slimming foods to keep you and your waistline happy.