Weight Loss Secret Food to get 'fit' to 'fitter': Low Calorie Food Special for You

Satiety is a term used to describe the feeling of hunger (fullness of the stomach) that occurs after eating.
A scale called the satiety index measures this effect. It was developed in 1995, in a study that tested 240-calorie servings of 38 different foods.

Food items were ranked according to their ability to satisfy hunger. Foods that scored more than 100 were considered more filling, while foods that scored less than 100 were considered less filling.

Foods that fill the stomach have the following characteristics:

1. High in protein
   
2. High in fiber: Fiber fills the stomach and helps you feel full for a longer period of time. Fiber can slow stomach emptying and increase digestion time.
3. High in volume: Some foods contain a lot of water or air. It can help with satiety.
4. Low in energy density: This means that a food is low in calories for its weight. Foods with low energy density are very filling. They are usually high in water and fiber, but low in fat.

 

1- Boiled Potatoe

Potatoes have been portrayed as a villain in the past, but in reality, potatoes are very healthy and nutritious.

Cooked, uncooked potatoes are a good source of several vitamins and minerals, including vitamin C and potassium.

Potatoes are high in water and carbs, and contain moderate amounts of fiber and protein. They are also virtually fat free.

Compared to other high-carb foods, potatoes are stomach-filling.

2- Egg

Eggs are a great source of high quality protein. One large egg contains about 6 grams of protein, which includes all 9 essential amino acids.

Eggs are also filling and score high on the satiety index.

One study found that eating eggs for breakfast increased satiety and reduced calorie intake over the next 36 hours.

Another study found that protein rich in eggs and lean beef increased satiety and helped people make better food choices.

3. Oatmeal _

Oats, eaten as porridge (porridge), are a popular breakfast option. Oatmeal is fairly low in calories and a great source of fiber, especially a soluble fiber called beta-glucan. It also scores high on the satiety index, ranking third overall .  

A recent study found that participants felt more full and less hungry after eating oatmeal compared to ready-to-eat breakfast cereals. He also ate fewer calories during lunch.

Oatmeal's filling power comes from its high fiber content and ability to absorb water.

4. Fish

Fish is rich in protein and omega-3 fatty acids, which can increase the feeling of fullness .

The protein in fish can have a stronger effect on fullness than other types of protein .

5. Soup

Despite being in liquid form, soup is a very good food. It can stay in the stomach for a long time, thus increasing the feeling of fullness .

6. Meat

Meat is high in protein and very filling. Beef ranked second among protein-rich foods on the satiety index.

7. Greek Yogurt ( Greek Yogurt )

Greek yogurt is a popular, high-protein breakfast and snack. This can increase the feeling of fullness (fullness of the stomach) and help you feel less hungry until the next meal.

8. Vegetables _

Vegetables are rich in fiber and water, which can keep you full for a long time. Eating a salad before a meal can help you eat fewer calories.

9. Cheese(Cottage Cheese)

Cottage cheese is high in protein, yet low in fat and calories. Its effect in fullness (fullness of the stomach) may be comparable to that of eggs.

10. Legumes

Legumes are a good source of fiber and protein. These can help you feel fuller than other foods.

11. Fruit

Fruit is high in fiber and provides fullness which can help you feel full for longer. Whole fruits have a greater effect on fullness than fruit juices.

12. Quinoa

Quinoa is a good source of both protein and fiber, which can help increase feelings of fullness.

13. Nuts

Nuts are a popular snack choice. They are rich in healthy fats and also contain some protein. They are very filling and can reduce appetite.

14. Coconut Oil

Coconut oil is loaded with medium-chain triglycerides, which can significantly reduce appetite and calorie intake.

15. Popcorn

Popcorn is a popular snack that is high in fiber, high in volume and low in energy density.

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