September 13th, 2018 by Transform HQ
If you can’t control the #1 killer of weight loss, you’re not going to lose weight. It’s as simple as that.
This beast that has been haunting everyone for decades is HUNGER!
The struggle is SO real when you’re trying to cut calories or lose weight because hunger is what drives you to overeat at meals, feel miserable during the day, and ultimately give up on your goals.
The thought naturally comes: “Looks like I have to cut calories, so I guess that means fending off hunger and starving myself all day.”
THIS IS SO WRONG. Not only does that sound like an extremely terrible way to go through life, but according to the Daily Mirror, you will cheat on your diet within 5 days, and your weight loss attempt is going to come to an abrupt stop in about 5 weeks.
Whether you’re trying to lose 100 lbs or are thinning out a bit for your vacation, you will need a plan of attack for decreasing calories and combating those INTENSE HUNGER pains that are going to happen quite quickly.
Problem solved! Incorporating these 15 foods into your diet will make you feel FULL and will keep you comfortable and your stomach happy!
*PSSST* my personal fave is number 15 🙂
Research shows that participants who added half of a fresh avocado to their lunch reported a significant decrease in their desire to eat by 40% over a three-hour period and by 28% over a five hour period compared to their desire to eat after a standard lunch without avocado.
Avocados have only 3 grams of total carbs, less than 1 gram of natural sugar per one ounce serving (the least amount of sugar per serving than any other fresh fruit), and contribute 8% of your daily value of fiber.
Each serving of nutrient-dense avocado is also a source of naturally healthy fats!
Heidi’s Hint: Avocado is in our Almond Lemon Chicken Bowl recipe found in The Transform App! It’s seriously SO delicious I’m drooling just thinking about it! 🙂
Eggs are an EGGcellent (I’m sorry, but I had to do it) choice for breakfast because they contain both complete proteins (that means they contain all nine essential amino acids) and fat. Studies show eggs for breakfast can help keep you feeling full so you’ll consume fewer calories throughout the rest of the day.
A lot of people are afraid of the fat in egg yolks. If you are concerned about too much fat, mix whole eggs with egg whites. Or here’s a little trick: Balance out the saturated fats in eggs with the unsaturated fats in an avocado!
Try this for breakfast: 2 or 3 large boiled eggs (each egg is less than 80 calories) and a generous serving of vegetables. You will have a complete meal for about 300 calories, and you’ll feel full until your next meal!
Popcorn is a whole grain food that is very high in fiber. It is also high in volume, so it takes up quite a bit of space in your stomach despite being relatively low in calories. One medium-sized bag (110 grams) contains around 16 grams of fiber and only about 90 calories (air-popped corn).
Studies have found that popcorn will fill you up more than most other popular snacks.
Heidi’s Hint: Sprinkle on some red pepper or another spice you like on your popcorn. In a recent study at Purdue University, researchers found people who added just a half of a teaspoon of spice to a meal or snack felt less hungry after the meal or snack than those who did not add a spice.
Oats are a warm, filling option with both PROTEIN and FIBER. Since oatmeal soaks up water and is high in fiber (specifically, the soluble fiber beta-glucan, which slows down digestion and the absorption of carbs), it will help you feel fuller longer.
One caution: Not all oats are created equal. Read the labels carefully and avoid oatmeal that is high in sugar. It is best to choose plain oats and add your own mix-ins for a tasty and healthy meal!
Heidi’s Hint: One of my favorite things to eat is our supercharged oatmeal with a scoop of protein. (See #6 Whey Protein)
Apples contain pectin, a soluble fiber that naturally slows digestion and helps you feel full, and they are 85% water, which provides volume and improves satiety without adding calories.
That’s probably why several studies indicate eating apples is associated with lower calorie intake and contributes to weight loss over time. In particular, apples score very high on the satiety index.
It was found that those who ate solid apple segments consumed 91 fewer calories than those eating applesauce and 150 fewer calories than those drinking apple juice.
Out of all the macronutrients (protein, carbs, fats), the one that helps you feel the fullest is protein.
Simply put, protein is the single most important nutrient for weight loss and a better-looking body.
A high protein intake boosts metabolism, reduces appetite, and changes several weight-regulating hormones.
Time to get a little sciencey, but you guys need to hear this. Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin. This leads to an automatic reduction in calorie intake!
Heidi’s Hint: I want to talk to you women for just a moment…You are not getting enough protein! Even if you are eating extremely healthy, you are only getting 60-65 grams of protein each day. If you are semi-active to active, you should get 1 gram of protein per pound of body weight per day.
I want you to put protein to the test. Gradually increase your protein to 1 gram of protein per pound of your body weight. You will feel amazing and you won’t have to worry about HUNGER.
Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yogurt was the single best food for shedding weight. Over time, people who consumed more of the protein-packed yogurt (Greek yogurt) lost pounds. Greek yogurt contains double the protein and less sugar than regular yogurt.
It is interesting to note that in one study, women consumed a 160 calorie yogurt snack that was either low, moderate, or high in protein. Those who ate the high protein Greek yogurt felt full the longest, were less hungry, and went the longest between meals.
Veggies are low in calories, high in volume, packed with all kinds of beneficial nutrients, high in fiber, and go with every meal! Vegetables are not only an important part of a healthy diet, but they keep you feeling FULL.
Another reason to eat lots of vegetables is that vegetables burn calories. A cup of broccoli contains just 25 calories and requires up to 80 calories to digest. This means you’ve burned 55 calories by just eating it.
Not a big broccoli fan? Try asparagus, cauliflower, celery, or zucchini when you want a calorie burning, energy efficient snack.
The potato has been unfairly demonized by people trying to lose weight, but it shouldn’t be! A baked or boiled potato is a potent hunger tamer and ranks #1 on the satiating index.
Potatoes are loaded with vitamins, fiber, and other nutrients. They also contain a resistant starch which contains ½ the calories of regular starches. In your digestive system, it acts a lot like soluble fiber, helping you feel full. Potatoes also contain a protein called proteinase inhibitor 2 (P12) which has been proven to suppress appetite.
Heidi’s Hint: Eat baked and boiled potatoes skin-on to get more fiber for just 160 calories a potato.
Nuts like almonds, pistachios, and walnuts are energy-dense, nutrient-rich snack options. I always keep a little baggie of them in my purse at ALL TIMES! 🙂
They are high in healthy fats and protein and studies show they are very filling. It has been found that chewing almonds 40 times led to a greater reduction in hunger and an increased feeling of fullness compared to chewing 10 to 25 times.
Don’t worry, you don’t have to count how many times you chew, just thought I would let you know. 😉
Heidi’s Hint: Pistachios have a healthy fat profile, and you can eat double the amount of pistachios than almonds for the same amount of calories.
Green smoothies are a great way to combine the hunger blocking power of vegetables and protein. You can turn a smoothie into a whole meal or just a snack pretty easily.
Smoothies are a great low-calorie way to fight off hunger while promoting weight loss and getting the nutrients you need.
Heidi’s Hint: Add some healthy fats like chia seeds to your smoothie to maximize your feelings of satiety.
Legumes like lentils, beans, and peas have an impressive nutritional profile. They are loaded with fiber and plant-based protein, yet they have a relatively low energy density which makes them very filling.
An article reviewed 9 randomized trials that studied post-meal fullness from the legume family.
They found that participants felt 31% more from eating legumes compared with meals of pasta and bread.
Research shows that soups may actually be more filling than solid meals containing the same ingredients.
Heidi’s Hint: Broth-based bean soups, in particular, contain a hefty dose of fiber and resistant starch (a good carb the slows the release of sugar into the bloodstream to make that full feeling really stick). Hate soup? Throw some lentils, black-eyed peas, kidney, or navy beans in a vinegar-based salad for a nutritious and filling meal.
Fruits can be extremely effective at hunger control if they have lots of fiber and don’t skyrocket your blood sugar.
Fruits filled with pectin can control your appetite because pectin turns into a gelatinous mass that takes up more space in your stomach and creates the feeling of satiety. Try bananas, raspberries, blackberries, blueberries, pears, or strawberries for a high pectin and a high fiber filling snack.
Heidi’s Hint: Cottage cheese is low in calories but very high in protein and a great weight loss food. In one study Cottage cheese effect on fullness was comparable to eggs. Cottage cheese mixed with any of the fruits above makes a delicious snack or meal.
When you get that urge for something a little chocolatey for a snack or after a meal choose dark chocolate instead of milk chocolate because it has a higher percentage of cacao. The studies exploring links chocolate and health benefits are not dealing with chocolates you’d find at a store, they are dealing with on cacao beans.
Cacao beans are considered a superfood with these benefits: Packed with antioxidants which can protect your cells from many health conditions, boosts your mood and cognitive performance, lowers blood pressure, protects your hearts, and regulates insulin levels
Heidi’s Hint: Dark chocolate is a great afternoon snack if your feeling stressed, it has shown to decrease feelings of anxiety, but make sure not to eat it 24/7! Although think how nice that would be. 🙂
WOW! That’s a lot of food you can eat to help you fight hunger, the #1 killer of weight loss. Don’t think you’re off the hook yet though, because we NEED you to do one more thing.
There is a video that Chris and I made that is within The Transform App that will give the finishing touches to crushing hunger. Follow the steps below and let us know what you think! 🙂