5 Foods that Keep You Thin
How to Spot Nutritious Choices that Help You Stay Slim
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Overview
Take a look around any book store,
and you'll find dozens of diet books lining the shelves. Despite their
bright and cheerful covers, with their positive, upbeat claims, many of
them are filled with information that promotes all the wrong messages.
"The word 'diet' is negative and
implies people can go on and off them," said Jane Korsberg, a senior
instructor in the department of nutrition at Case Western Reserve
University in Cleveland.
Korsberg is one nutritionist who thinks it would be better to re-think the whole concept of dieting.
"'Diet foods' are confusing to
many people," she explained. "What diet is the 'diet food' geared for?
Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et
cetera?"
Besides, many of the foods that
specifically target dieters seem to rarely satisfy. Take those
100-calorie snack packs, for example, made to help people control
calories. Those often don't even work, Korsberg says. After all, few
people actually stop at only one pack.
You don't need fancy plans or
complicated point systems to be thin. All you need to do is make smart
food choices, watch your portion sizes and stay active.
"Learning to eat properly for a
lifetime is more beneficial," Korsberg said. "The emphasis should be on
choosing healthful foods every day and changing lifestyles for the
better."
So instead of sticking to diet
fare, fill up on nutritious, wholesome foods. And if you need some
recommendations, you can start with these five options, which are among
the many delicious foods that make a good addition to healthy eating
while keeping you slender.
The word 'diet' is negative and implies people can go on and off them.
Apples
Apples are a good source of dietary fiber.
Dietary fiber not only contributes to a healthy digestive system and
reduced cholesterol, but it also benefits smart eaters by yielding no
calories while keeping them satisfied.
And there's something else about the
fruit that might help you feel full. A study in the journal "Appetite"
found that when women added either three apples or three pears to their
daily meals, they lost more weight than people who added three oat
cookies to their diets -- even though the fruit and the cookies
contained the exact same amount of dietary fiber.
Although the reason behind this
finding may be a mystery, there is something to be said for the
findings. According to Alan Aragon, a nutritionist and author of "Girth
Control: The Science of Fat Loss & Muscle Gain," crunchy foods in
particular can trick a person into feeling fuller. The act of chewing
may send satiety signals to your body, he says, making you think you've
eaten more than you really have and keeping hunger at bay.
Almonds
If you're looking for a tasty midday
snack, a handful of almonds are a well-regarded option. A study in 2009
in "The American Journal of Clinical Nutrition" found that women who ate
nuts at least two times a week were more successful at keeping weight
off than those who didn't eat this food.
One particular favorite among some
nutritionists is almonds, says Aragon. One ounce of this food contains
only 167 calories, plus it packs roughly 6 g of protein and 3 g of
fiber, both nutrients that can make you feel full. Furthermore, like
apples, almonds are crunchy and require a lot of chewing, so they, too,
can make you feel like you've eaten more than you actually did and keep
you fuller longer.
Salmon
If you're uncertain about fish, there's no
need to fear. Seafood can be part of a healthy diet. And there's some
evidence that the fat in foods such as salmon can boost satiety levels,
says Aragon. For example, a study published in the "International
Journal of Obesity" found that when dieters ate salmon a few times a
week, they lost about two more pounds than those who didn't include
seafood in their meals.
And in spite of the mention of
salmon's fat content, the food is relatively low in calories. One 3-oz.
serving has just 175 calories. Salmon is a good source of protein as
well.
Eggs
There's no doubt that protein, like fiber,
has impressive satiating powers. And while eggs seem to have a bad
reputation in some circles, there can be no contesting their ability to
help keep your weight in check.
Research has shown that eating eggs at
breakfast can help you fight weight gain all day long. A study reported
in 2008 in the "International Journal of Obesity" found that when
dieters ate two eggs for breakfast for five days out of the week, they
lost 65 percent more weight than dieters who consumed a bagel in the
morning. Although protein is likely to fill you up whenever you eat it,
some scientists suspect that having more in the morning can keep you
feeling fuller all day long.
Tomatoes
It's true that most veggies make for great
diet fare. Non-starchy vegetables in particular, such as carrots,
celery and spinach, are filled with fiber. Like other foods high in
fiber, they can help keep you feeling satiated.
Plus, they're pretty self-regulating,
says Aragon. You can't really overeat with nonstarchy vegetables. After
all, how many baby carrots can a person eat without needing to dunk them
in some ranch dressing?
So while there are many veggies that
can help you stay slim, tomatoes might be a particularly good option
because they're so tasty. And, besides, with that whole
a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have
forgotten all about eating them. One cup of cooked, red tomatoes
contains just 43 calories, but tastes just as delicious as any number of
high-calorie foods.
And that's at least half the secret,
finding foods that are both healthy and tasty. The good thing is, they
do exist. Over time, you'll discover what wholesome, filling foods you
prefer, expanding your choices while shrinking your waistline.
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