How to Spot Nutritious Choices that Help You Stay Slim
Last Updated:
Aug 16, 2013 | By Kristin McGrath
Take a look around any book store, and you'll find dozens of diet books
lining the shelves. Despite their bright and cheerful covers, with their
positive, upbeat claims, many of them are filled with information that promotes
all the wrong messages.
"The word 'diet' is negative and implies people can go on and off
them," said Jane Korsberg, a senior instructor in the department of
nutrition at Case Western Reserve University in Cleveland.
Korsberg is one nutritionist who thinks it would be better to re-think
the whole concept of dieting.
"'Diet foods' are confusing to many people," she explained.
"What diet is the 'diet food' geared for? Is it low-calorie, low-fat,
low-sodium, low-sugar, gluten-free, et cetera?"
Besides, many of the foods that specifically target dieters seem to
rarely satisfy. Take those 100-calorie snack packs, for example, made to help
people control calories. Those often don't even work, Korsberg says. After all,
few people actually stop at only one pack.
You don't need fancy plans or complicated point systems to be thin. All
you need to do is make smart food choices, watch your portion sizes and stay
active.
"Learning to eat properly for a lifetime is more beneficial,"
Korsberg said. "The emphasis should be on choosing healthful foods every
day and changing lifestyles for the better."
So instead of sticking to diet fare, fill up on nutritious, wholesome
foods. And if you need some recommendations, you can start with these five
options, which are among the many delicious foods that make a good addition to
healthy eating while keeping you slender.
1. Apples
Apples are a good source of dietary fiber. Dietary fiber not only
contributes to a healthy digestive system and reduced cholesterol, but it also
benefits smart eaters by yielding no calories while keeping them satisfied.
And there's something else about the fruit that might help you feel
full. A study in the journal "Appetite" found that when women added
either three apples or three pears to their daily meals, they lost more weight
than people who added three oat cookies to their diets -- even though the fruit
and the cookies contained the exact same amount of dietary fiber.
Although the reason behind this finding may be a mystery, there is
something to be said for the findings. According to Alan Aragon, a nutritionist
and author of "Girth Control: The Science of Fat Loss & Muscle
Gain," crunchy foods in particular can trick a person into feeling fuller.
The act of chewing may send satiety signals to your body, he says, making you
think you've eaten more than you really have and keeping hunger at bay.
2. Almonds
If you're looking for a tasty midday snack, a handful of almonds are a
well-regarded option. A study in 2009 in "The American Journal of Clinical
Nutrition" found that women who ate nuts at least two times a week were
more successful at keeping weight off than those who didn't eat this food.
One particular favorite among some nutritionists is almonds, says
Aragon. One ounce of this food contains only 167 calories, plus it packs
roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel
full. Furthermore, like apples, almonds are crunchy and require a lot of
chewing, so they, too, can make you feel like you've eaten more than you
actually did and keep you fuller longer.
3. Salmon
If you're uncertain about fish, there's no need to fear. Seafood can be
part of a healthy diet. And there's some evidence that the fat in foods such as
salmon can boost satiety levels, says Aragon. For example, a study published in
the "International Journal of Obesity" found that when dieters ate
salmon a few times a week, they lost about two more pounds than those who
didn't include seafood in their meals.
And in spite of the mention of salmon's fat content, the food is
relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is
a good source of protein as well.
4. Eggs
There's no doubt that protein, like fiber, has impressive satiating
powers. And while eggs seem to have a bad reputation in some circles, there can
be no contesting their ability to help keep your weight in check.
Research has shown that eating eggs at breakfast can help you fight
weight gain all day long. A study reported in 2008 in the "International
Journal of Obesity" found that when dieters ate two eggs for breakfast for
five days out of the week, they lost 65 percent more weight than dieters who
consumed a bagel in the morning. Although protein is likely to fill you up
whenever you eat it, some scientists suspect that having more in the morning
can keep you feeling fuller all day long.
Tomatoes
It's true that most veggies make for great diet fare. Non-starchy
vegetables in particular, such as carrots, celery and spinach, are filled with
fiber. Like other foods high in fiber, they can help keep you feeling satiated.
Plus, they're pretty self-regulating, says Aragon. You can't really
overeat with nonstarchy vegetables. After all, how many baby carrots can a
person eat without needing to dunk them in some ranch dressing?
So while there are many veggies that can help you stay slim, tomatoes
might be a particularly good option because they're so tasty. And, besides,
with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might
have forgotten all about eating them. One cup of cooked, red tomatoes contains
just 43 calories, but tastes just as delicious as any number of high-calorie
foods.
And that's at least half the secret, finding foods that are both
healthy and tasty. The good thing is, they do exist. Over time, you'll discover
what wholesome, filling foods you prefer, expanding your choices while
shrinking your waistline.
http://www.livestrong.com/article/429607-5-foods-that-keep-you-thin/
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