Can you eat smarter to aid fat loss?

Posted by Ben Simpkins on May 8, 2017

If you are currently looking at lowering your calorie intake or you have previously tried to cut down on how much food you eat each day then you know how tough it can be to get through the day without destroying a whole pack of mini eggs and other foods that you know you shouldn’t be eating, leading to you eating more calories than your target for losing the excess body fat.  The best thing you can do to aid yourself so you don’t get tempted by the office biscuits? Find foods high on the satiety list, these foods are ones that are high in fibre, protein and other nutrients that keep you feeling fuller for longer. 

If you are still struggling and it isn’t a case of you feeling full then it would be worth looking at your overall calorie consumption to ensure you are eating enough because if you under eat your body will not function and you will not burn off excess body fat. 

So what foods are at the top of the list? 

There are a variety of foods that rank high and they are on the chart with % rankings, they are compared to white bread which is marked at 100% for satiety, whereas foods like boiled potatoes are ranked at 323% satiety so they are good to have in your diet, and before people lose their mind over carbs being included. You can eat carbs and still lose body fat and potatoes are full of nutrients that the body needs. Just ensure, as always, that you don’t overindulge in your portion which can easily be done with potatoes.

Top 10 foods 

1- Vegetables – usually high in fibre, nutrients and low in calories, make these your focus at as many meals as possible
2- Porridge – slow steady release of energy, try to eat it with a protein source and ensure you keep an eye on your portion size. 
3 – Fish – high in protein and healthy fats which will keep your calorie count up while keeping you full
4 – Meat – as with porridge high in protein and fats, useful to use in your meals where possible
5 – Fruits – high in fibre and can help hit that sweet tooth
6 – Popcorn – low in calories and a fantastic snack option, they keep you chewing for longer which slows down how much you can eat, usually leading to a lower chance of overeating
7 – Eggs- all-round bundle of goodness and versatile!
8 – Legumes – always on the top lists of things to eat if you want to be fit and healthy, add these to meals to add volume and allow the calories to stay reasonably low
9 – Greek Yoghurt – high source of protein, make sure you get the normal ones, not a low-fat version as they usually replace the fat with sugar to make it taste nice!
10 – Soup – high in vegetables and often meats if you get the good ones, simple to make, take no time at all and taste fantastic!                                                                                                                                                                                                                                                                                                                                                                                                                                                       

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