Top 10 Food Items To Keep Obesity At Bay

If you have your head up in the clouds until now and you are still in search for that miracle diet food that you can gorge on mindlessly and still keep on losing weight, you need a reality check. In the real world, when you take in more calories than you burn, you gain weight. Period. Yeah, reality is pretty harsh. Ain’t it?

Anyway, this is not to say that there are no foods that can help you lose weight. There are some foods that help you feel satiated for longer hours as they give you a feeling of being full for longer hours, and thereby helping you keep a check on your calorie intake without much self-resistance. 

If you are wondering which foods, the answer is pretty simple: foods that are high in proteins, healthy fats, water and fiber are the must-have foods if you want to be your slender self, suggests Dr. Barbara Rolls, the nutrition professor at Penn State University. Here is the list of top 10 foods that keep you fuller for longer durations:

1. Apples: We have all grown-up listening ‘An apple a day keeps the doctor away’, but the newer version reads like ‘An apple a day keeps the obesity at bay’. It is a perfect mid-time snack as in rich in both soluble and insoluble fiber. Soluble fiber checks the blood sugar spike which results in cravings and the insoluble fiber keeps you full.

A red medium apple is about 5 grams of soluble fiber and 85 percent of water.  This is not all the credentials of an apple. It has more to its credit like: it is a rich source of quercetin, a kind of flavonoid that helps in reducing cholesterol, keeping the lungs healthy and fighting cancer.

TIP: Organic apples must be picked over commercial ones for the best slimming effect.

If possible spend few extra bucks and get the organic apples than commercial ones. I’m sure you will not like to peel the apple and waste the fiber, vitamin C, magnesium and iron necessary for weight loss, just because you fear pesticides.
2. Eggs: Eggs are rich sources of proteins which helps you feel full for extended hours. American College of Nutrition states that individuals who took two eggs for the breakfast consumed less of 400 calories in next 24 hours in comparison to those who consumed bagels. Dr. Dhurandhar from Pennington Biomedical Research Center confirms this conclusion and also adds that they are based on just a single day of study.

   TIP: Don’t forget to ask for Eggland’s egg next time you visit the grocery store.

   If consumed regularly, the results will be far more superior for weight loss. If possible try the Egglands’ special eggs which are rich in Omega 3 (fatty acids), Vitamin E and saturated fats.
3. Cauliflower: If you are striving hard to lose weight then the non-starchy vegetables are a perfect item to hog on. The goodness of cauliflower doesn’t limit here. It contains phytonutrient sulforaphane(which helps in fighting cancer), Vitamin C and folate which aids the weight loss process.

   TIP: If you can’t stand cauliflower, Spinach and Broccoli are good substitutes for you.

   Even after reading out the long list of benefits, you don’t wish to eat cauliflower; you can try out spinach and broccoli. But wait, if you are wondering how you can make this ordinary vegetable delicious here is a little recipe: Steam cauliflower and mash it well with garlic, salt, Parmesan cheese and butter.
4. Lowfat Yogurt: We all have a hearty laugh when we see the low-fat yogurt advertisements that claim to help you reduce weight! But no more laughs please! A study at the University of Tennessee proves that dieters who take dairy products thrice a day lost twice the weight in comparison to the dieters that were living on non-dairy diet. Wondering how? Michael B. Zemel, the lead researcher as well as a medicine and nutrition professor at Knoxville’s University of Tennessee,

   TIP: Sneak in more yoghurt in your daily diet, by adding it to salad dressings, dips, and sauces.

   explains that when calcium combines with the bioactive compounds present in dairy products the process of fat building is slowed down and the burning process initiates especially around the belly area. It is a good idea to sneak dairy products in your meals by adding yogurt to salads, dip, sauces.
5. Oatmeal: Moms always tell us that breakfast is the most important meal of the day, but we hardly pay a heed to this statement! But, note, this is not merely a statement, it is a well established fact. A team of researchers at the University of California found that people who regularly take their breakfast have lower BMI (body mass index) in comparison to people who often skip it. This is not all;

   TIP: If you are hard on time there is a perfect shortcut recipe:
   The Muesli: mix oats, yogurt, dried fruits and juice and refrigerate overnight.

   people who took cooked cereals had lower BMI in comparison to other breakfast groups. The research also proved that oatmeal is the world’s third most satiating food as it is high in fiber and proteins.
6. Peanuts: While walnuts and almonds bags-in all the credit these days, do not understimate peanuts! Peanut is the most widely and common nut consumed worldwide.A research shows that people who take peanuts consume less of calories the whole day and thus are able to keep a check on their weight.

   TIP: Calories are still countable, so look for single-serving packages at stores.

   The surprise element is, researchers are still struggling out to find out the real reason, but are unsuccessful in their attempt. The best part, is that the calories dot count so have your full of peanuts!
7. Soup: Soup not only appeals to your taste palette but is also a perfect slimming food. Obesity Research, a popular obesity journal states that having 10-ounce of broth soup almost doubles the amount of weight loss in over six-month time.

   TIP: To add more taste it is a good idea to add veggies or beans to further keep you full.

   Water in soup makes you feel fuller as it adds volume to the meal. This ultimately results in fewer calories over the whole day.
8. Fish: It is a startling fact that, fish tops the chart of the satiating foods. As per the Australian Satiety Index, steamed fish (cod and halibut) is ranked number one of other 38 common food items. You will be further amazed with a study conducted by Sweden’s Karolinska Institute, which concluded that 11% people skip their dinner after having fish in the lunch in comparison to those who eat beef.

   TIP:  To add on some great flavor, marinade fish with soy sauce, ginger and line and then grill it!

   This automatically means reduced calorie count for the day! A perfect weight loss tip. The reason why you feel full are still unknown but few experts believe that it is due to its peculiar flavor.
9. Bulgur: It is high-fiber grain and super easy to cook. It is simply a 10 minutes recipe! Convince your kids to substitute bulgur for pasta and rice which are highly processed and low in fiber. Fiber controls the blood sugar spikes which are common after you have taken the low fiber diet.

   TIP: Bulgur can be found in organic markets and health food stores. Quick Side dish recipe: Combine bulgar with canned tomatoes, cooked onions and chicken broth.

   
   
   
10. Salad:  Salad is the first food that comes in your mind when you think of dieting! Salads offer you a great opportunity to add lean proteins, healthy fats and veggies to your daily diet. A research shows that people who take a bowl of salad before the pasta meal takes less of calories the whole day.

    Few must add to your salad ingredients are: spinach, arugula, and mesclun. These are great green options and are also rich in Vitamin C, folate, calcium and iron.

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