It’s weight loss season and let’s try something different this year. We want to talk about how you can be satisfied while losing weight. I’ve got 3 satisfying foods I want to share with you to help you lose weight
1) First, let’s talk about how to satisfy with protein. Research studies shows that people who eat eggs as part of a reduced calorie diet lost more weight than those who ate higher carbohydrates like a bagel. Eggs have 6 grams of protein and the protein is more satisfying compared to just carbohydrates. The more satisfied that you are at breakfast can help to reduce total calories in the day and control your hunger.
2) Second, here’s how to satisfy with soup. Soup is a great example of a food that that lower in calories and higher in volume. Soups help by adding more water and water-rich vegetables to reduce total calories but still allow you to feel full. Make sure that you choose soups that are broth-based and not cream-based to limit total calories.
Here is one of my favorite soup recipes:
Black Bean Soup
2 tsp olive oil
4 large garlic cloves
3 (15 ounce) cans black beans
2 (14.5 ounce) low-salt chicken broth
1 (28 ounce) diced tomatoes in juice
1 ¼ c chopped onion
1 ½ tsp dried thyme
2 tsp ground cumin
1 ½ tsp hot pepper sauce
Heat oil in a large pot. Add onion, garlic, thyme and sauté until onion is golden. Drain beans but keep 1 cup liquid and add beans, liquid, broth, tomatoes with juice, cumin and hot pepper sauce. Bring to a boil ,reduce heat and simmer for approximately 20 minutes. Remove 2 ½ cups of soup and puree in a blender. Mix puree back into soup and taste for seasoning. Serves 8.
Recipe from Cooking Light Magazine
3) Now, let’s talk about my personal favorite: how to satisfy with sweet. Dark chocolate. A study done in 2012 showed that people who consumed dark chocolate 2 times per week and exercised 3 times per week had a lower body mass index, which is a measurement tool for obesity. Dark chocolate is high in antioxidants and has a greater flavor intensity that we find desirable because of it being sweet, fatty, and savory. The key is to limit it to 1 ounce per day. The other added benefit of having chocolate is that it helps you not feel like you are on a “diet”-It is all about moderation and not deprivation.
When trying to lose weight, total calories are what matters most. The goal is to have foods that are most satisfying and leave you feeling full and not deprived.