Foods that won’t fill you out

Weekly Trust - - Weekend Magazine - Soup. Salad. Nuts. Av­o­cado. Eggs. Beans. Whole Milk. Pop­corn. Foods That Leave You Hun­gry. Stick to a Healthy Mix. Miss­ing In­gre­di­ents: Adapted from We­bMD

Oat­meal. A bowl of this stuff in the morn­ing can keep you go­ing all day. Part of the rea­son is all the fi­bre. It fills you up and lets your body ab­sorb the oat­meal’s nu­tri­ents more slowly. That keeps your en­ergy steady. It may even help you eat fewer calo­ries over the course of the day.

The liq­uid helps fill your stom­ach but doesn’t add many calo­ries be­cause it’s usu­ally made with a lot of wa­ter. Just be sure to go for a broth-based recipe, like vegetable soup or those made with chicken or beef broth. Cream­based soups have far more calo­ries.

Part of the se­cret to fill­ing up with­out putting on weight is to eat foods with fewer calo­ries per bite. It’s hard to beat salad and other veg­eta­bles in that area. Along with fiber, many are loaded with vi­ta­mins and min­er­als. Have a salad as your en­trée, or eat a small one be­fore your main meal to keep from eat­ing too much. Just don’t add too many un­healthy ex­tras, like cheese, crou­tons, and dress­ings.

They’re high in fat, which gives them more calo­ries per bite. So that’s bad, right? Not nec­es­sar­ily. The fat and protein in nuts may prompt the body to give off hor­mones that help you feel full. Plus, the fats are the un­sat­u­rated, “good” kind, which help your choles­terol and blood sugar lev­els, too. Just watch the por­tion size. One ounce is all you need -- about a small hand­ful.

Even though they’re full of fat, peo­ple who eat them in mod­er­a­tion tend to have less body fat. Part of the rea­son may be that if you eat av­o­ca­dos you’re more likely to eat lots of veg­eta­bles, too. Por­tion size is key, though. One-third of a medium av­o­cado has about 80 calo­ries. But they’re de­li­cious with noth­ing but a thin slice of whole-grain toast.

If your goal is to stay full un­til lunch time, th­ese are a bet­ter break­fast choice than a bowl of ce­real.They have fewer calo­ries than you might think -- 78 in a large, hard-boiled egg -- and lots of protein. They’re so sat­is­fy­ing that they could help you eat less dur­ing the day if you have them for break­fast, es­pe­cially if you’re over­weight.

Peo­ple who eat them are of­ten more sat­is­fied be­tween meals. Over the long term, this may trans­late into less body fat and a health­ier weight. This makes sense: They’re light on calo­ries but packed with protein and fill­ing fiber.

Full-fat dairy gets a bad rap. But some stud­ies say that it doesn’t seem to make you put on weight. It may af­fect your choles­terol lev­els, though. Talk to your doc­tor be­fore you start drink­ing more of it if you al­ready have high lev­els of “bad” choles­terol, or if you don’t know your lev­els. the chips and candy and go for pop­corn in­stead. It’s a sat­is­fy­ing mix of fi­bre and low calo­ries -- as long as you don’t load it up with but­ter or oil. Part of the rea­son may be the air that puffs it up when it pops. That makes it take up more room in your belly, which may make you feel fuller.

Highly pro­cessed foods like soda, candy, and even white bread have lit­tle nutri­tion and dump too much sugar into your blood at once. Your body stores the ex­tra as fat and leaves you hun­gry for more. Lean protein, un­sat­u­rated fats, and carbs with more fi­bre and nutri­tion (like whole grains, fruits, and veg­eta­bles) take longer to di­gest, sat­isfy your hunger, and pro­vide a steady stream of en­ergy. You can’t eat oat­meal or pop­corn all ad­vised to avoid par­tic­i­pa­tion in ac­tiv­i­ties like in­dus­trial ac­tions that could lead to in­ter­rup­tion in their post­ings.”

“Med­i­cal and den­tal prac­ti­tion­ers should note that pro­vi­sional reg­is­tra­tion does not guar­an­tee au­to­matic ad­mit­tance to the Full Reg­is­ter. Full Reg­is­tra­tion is granted only on sat­is­fac­tory com­ple­tion of in­tern­ship train­ing,” he added.

He said chief med­i­cal di­rec­tors, med­i­cal di­rec­tors and med­i­cal su­per­in­ten­dents have re­spon­si­bil­ity to en­sure all doc­tors in their ad­min­is­tra­tive charge abide by all reg­u­la­tions. day and ex­pect to stay healthy. Any food, how­ever low-calo­rie or nu­tri­tious, is only good for you as part of a healthy, bal­anced diet that in­cludes a wide va­ri­ety of nu­tri­tious foods. Talk to your doc­tor or go to find the best bal­ance for you.

Sleep and Ex­er­cise. How full (and filled out) you get de­pends on more than just food. If you don’t get enough sleep, you may eat more than you need. And you’re more likely to reach for snacks that have more calo­ries and more fat. Ex­er­cise can help you burn those calo­ries. You should get about 30 min­utes of ex­er­cise a day at least 5 days a week. Even 10 min­utes at a time through the day can make a big dif­fer­ence in how your body uses the food you eat.

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