Studies show that foods rich in a carbohydrate called resistant starch pass through your body without really counting calorically because they “resist” immediate digestion (in other words, passing through you)while still filling you up. Plus they help you burn fat fast, improve digestion, and fight disease.
- ½ cup beans (esp navy or black)
- ½ cup lentils
- ½ cup whole grains
- ½ cup barley
- ½ cup brown rice (cooled)
- ½ cup corn
- ½ cup split peas
- ½ cup whole wheat pasta (cooled)
- ½ cup oatmeal
- 4 oz boiled, chilled potato
- 1 sushi roll
- 1 slice whole wheat bread
- 1 barely ripe banana (as bananas get riper, the starch converts to sugar, which isnt calorie-free).
Consuming 25-35 grams a day will help you feeling full longer, but add it slowly to your diet, or you could end up bloated. Great sources include many resistant-starch foods, plus fruits and vegetables. Here are some great sources:
|Apple, with skin||1 medium||4.4|
|Spaghetti, whole-wheat||cooked 1 cup||6.3|
|Barley, pearled||cooked 1 cup||6.0|
|Bran flakes||3/4 cup||5.1|
|Oatmeal, quick, regular or instant||cooked 1 cup||4.0|
|Popcorn, air-popped||3 cups||3.6|
|Brown rice||cooked 1 cup||3.5|
|Lentils||cooked 1 cup||15.6|
|Black beans||cooked 1 cup||15.0|
|Almonds||1 ounce (22 nuts)||3.3|
|Artichoke||cooked 1 medium||10.3|
|Broccoli||boiled 1 cup||5.1|
|Sweet corn||cooked 1 cup||4.6|
|Brussels sprouts||cooked 1 cup||4.1|
|Potato, with skin||baked 1 medium||4.0|
Adding healthy monounsaturated fats and omega-3 polyunsaturated fats to your diet will help you dump pounds because their fat content helps you feel satisfiedthe key to weight loss. Plus, they improve heart health. Try to get four servings (total) of these good fats per day.
- 1 tbsp olive, canola, peanut, sunflower, or sesame oil
- ¼ avocado
- 1 tbsp peanut butter
- ½ oz nuts or seeds
One serving of omega-3 fats equals:
- 3 oz fatty fish (such as salmon, tuna, or mackerelfish oil supplements also count)
- 2 tbsp flaxseeds
- ½ oz walnuts
- 1 tbsp canola oil
If you skip meals or snacks, you'll only end up hungrier and more likely to overeat. Also, by continuously fueling your furnace throughout the day, you'll keep your metabolism revved.
Fill one-fourth with lean protein, one-fourth with a carbohydrate, and half with a vegetable. You can make it easier by buying a few divided children's plates.
A little lean protein helps you feel full longer by stabilizing blood sugar. Choose fish, skinless poultry, light cheeses, lean cuts of meat, or beans.
Water-rich fruits and vegetables (nonstarchy ones, like citrus fruits, watermelon, asparagus, kale, etc.) help you feel full on fewer calories and are loaded with nutrients and fiber. They also act as natural diuretics to get rid of bloat.
On ingredient lists, look for either the word "whole," or oatmeal, wild rice, brown rice, buckwheat, bulgur (cracked wheat), millet, popcorn, quinoa, sorghum, or triticale.