Foods that make you feel full

More than how much you eat, what you eat determines the satisfaction level of a meal. Nutritionist Sneha Jain lists 10 foods that make you feel full, without making you fat. 

Fatty Fish 
Fatty fish such as salmon, tuna, mackerel, herring and sardines contain large amounts of omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Fish also provides ample protein and the best way to eat it is grilled, with steamed vegetables on the side.

Citrus Fruits 
Fruits such as grapefruit, lemon, sweet lime, papaya, guava and tomatoes are rich in Vitamin C and fibre. Vitamin C helps the body process fat faster and also stimulates the amino acid known as carnitine — carnitine speeds up the body's fat-burning capacity. Citrus fruits also have high water content and provide around 50 to 75 kcal, leaving us satiated for a longer period of time. 
Green Vegetables 
Spinach, asparagus and broccoli have a high thermic effect on the body and a low calorie density. This means that it's almost impossible for them to be stored as fat because most of their calories are burned off in the digestion process. Apart from that, the fibre in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.

Popcorn 
Popcorn is rich in fibre and low on calories. Also, since eating it keeps our mouth busy for a longer time, the satiety levels are high. However stay away from the overly buttered, caramel and cheese cousins.

Oatmeal 
Oatmeal is a complex carbohydrate which takes longer to digest — hence it releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal is the most satisfying breakfast cereal, providing more protein per serving than any other grain. Mix it with yoghurt or skimmed milk and it'll keep you full all morning.

Almond and Walnuts 
Raw, unsalted nuts, especially almonds and walnuts, provide essential roughage, protein, fat, minerals and micronutrients. Munching on handfuls of these nuts keeps you full and energetic for longer without adding to your waistline.

Low-Fat Dairy Products 
Skimmed milk, low fat cheese and yoghurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitrol, a hormone that causes fat storage.

Beans 
Beans are high in fibre and a good source of protein. They also take longer to digest, making you feel full for a longer time. Also, protein has the highest satiety index (which determines how long will you feel full) than any other element.

Whole grains 
Jowar, bajra and ragi contain complex carbohydrates, which release glucose slowly when broken down during digestion. The glucose helps in maintaining your blood sugars levels and combats sugar craving. They are also a rich source of fibre and Vitamin B complex that play an important role in metabolic control.

Apples 
High water content and ample fibre is the reason why you feel full after eating an apple. An apple's skin contains pectin soluble fibre that is a natural appetite suppressant. Seems like an apple a day keeps the weight away. TNN

Eat some fat-burning foods

So you are foodie and whether you're sad, happy or just tensed, you seek comfort in food. Pizzas, burgers, ice creams, cookies and milkshakes have a very soothing effect on your mood. But deep down in your heart, you know that you are going to put on weight by resorting to such sinful edible indulgences but you somehow manage to give a deaf ear to your inner voice. Some weeks and months later, everyone around comments on how much weight you have gained. You feel depressed by this and desperately wish there were foods, whose consumption whose consumption wouldn't add bulge to your body. 

Well there's some good news. There are certain natural foods known for their fat-burning properties, which boost your metabolism and burn some fat in the process too. The logic here is simple, these fat-burning foods require more calories to digest than they contain. These foods also help in detoxifying the body. One thing to be kept in mind is that you shouldn't make these foods your only diet, rather they should be incorporated in your daily diet.

Celery 
Celery is an excellent source of vitamin C and fibre. It contains negative calories i.e. you burn calories to digest them and this property of celery is very beneficial for those who want to lose weight. 


Oatmeal 
Making oatmeal a regular part of your diet is beneficial because they are loaded with soluble fibre that results in a slower energy release in the body. Because of this process, the metabolism in the body runs at a steady pace which is perfect for losing fat.

Berries 
Berries in the form of strawberries, raspberries, blueberries, etc. are a good source of natural dietary fibre that is known to lower down the rate of carbohydrate absorption in the body. They prevent the insulin levels in the body to rise, which are known to cause storage of fat in the body.


Beans 
Beans contain a lot of fibre that help reduce the absorption of fat in the body. Also, beans contain high amounts of protein that is beneficial in building body muscle. Body muscle cells are known to burn calories at a much higher rate.

Green tea 
Green tea is packed with powerful anti-oxidants and contains a compound epigallocatechin gallate that is known to prevent serious health problems. Green tea fires up the body's metabolism thus, aiding the body to burn more calories.

Grapefruit 
Grapefruit is one of the best natural foods that helps to kickstart fat loss by increasing the body's metabolism. That's because it contains a good amount of fat-burning enzymes. Also, because it is high in fibre, one feels fuller by eating less.

Nuts 
Almonds, walnuts, hazelnuts, etc. are actually quite healthy as they are packed with vitamins, fibre, protein, minerals and monounsaturated fats that help in controlling blood sugar levels and aiding fat loss. Eat them in moderation. TNN