Wednesday, January 4, 2012

10 foods that will fill you up

Sautéed potatoes with fried egg
Food Diary (January 04, 2012)
Breakfast: Rolled oats with banana, coconut, sunflower seeds and flax seeds
Lunch: Sautéed potatoes with fried egg
Dinner: Sandwiches

Today's Favourite Photo
Almost mother-in-law cake

Today’s Favourite Blog
Source: Daily Meal
Very insightful article on “10 foods that will fill you up”. Of course one approach is to eat lots of food frequently to fill you up but that’s not what this article is about. Instead it focuses on foods which make you feel full for longer. 

1. Porridge: Oatmeal contains whole grains which help you feel fuller longer. There are plenty of fibers in whole grains which take longer for your body to digest, making you fuller on few calories and loading your body with many nutrients.  I did feel full longer after my breakfast today!

2. Eggs: Because of their high protein level, eggs have an ability to help you feel fuller longer. Louisiana State researchers compared woman who had eggs for breakfast with those that didn’t. Those who had eggs lost more weight.
I did feel full longer after my lunch today, though I didn't lose any weight today, because I didn't have eggs for breakfast and I am not a woman!

3. Pasta: While too much pasta isn't necessarily good for you, a healthy serving of whole-wheat pasta may be enough to offset a whole day of overeating. You'll feel fuller longer, not only because whole-wheat pasta has high amounts of fiber, but also because it contains high protein levels, which help you build leaner muscle and fill up your belly.

4. Oranges: Oranges are about 86 percent water. According to the recently developed satiety index, the water helps to increase the portion size without adding extra calories, so it fills you up faster and longer. I am surprised to see orange in the top 10 list. 

5. Nuts: An ounce a day of these powerful protein-packed treats can keep you satisfied. Nuts also contain powerful antioxidants, which help the body fight against free radicals and provide enough fiber to keep the munchies at bay.

6. Prunes: Prunes are full of calorie-burning nutrients and are fiber-rich enough to fill you up during the day. A single prune's contents are about one-third water, so the fruit provides a more filling portion for far less calories. And I suppose they also help to “empty” you quickly.

7. Beans: With insoluble fiber, beans not only fill you up, but also aid in lowering your cholesterol.

8. Apples: Apples are loaded with fiber to keep you full. Surprised to see this making an appearance in the top 10 list 

9. Peanut Butter: eating lots of this creamy, nutty spread might not do you good, but a layer on wheat bread or an addition to your favorite fruits and veggies will do the trick. Peanut butter is categorized as having a good kind of fat, with tons of protein.
I am surprised to see this here since it comes under the nut category. Commercially made peanut butters generally contain sugar, hydrogenated fat and other ingredients

10. White Potato: They can also keep you fuller three times longer than other foods. Maybe chips does not count, maybe it does, I am not sure. You decide!

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  1. Oh, that Almost MIL cake looks fabulous...great food styling! And thanks for the list of foods that make you full...even this skinny chick could scale back for a few weeks :)

    I hope I've mentioned how much I enjoy your blog? It's unique among all those I visit...and in a good way! Thank you.

  2. Sautéed potatoes with fried egg is a great dish!!

  3. Apart from the oranges, I fully support all of these foods.

  4. Porridge really fills me up for hours! In fact I can go until after lunchtime if I have it for breakfast :)

  5. I'd go for sauteed potatoes and egg plus maybe some baked beans on peanut buttered toast and an apple for dessert ... that should fulfill the requirements til the next meal. Oh, you mean I'm not suppose to do the whole list in one meal?
    I'd skip the prunes ... not my favorite thing to eat.

  6. Your potatoes and egg look so good! I must have a fried egg today.
    Very interesting points! To the filling food products I would add also all kinds of soups. As for pasta... I'm maybe weird, but I find rice more filling. I can eat a huge bowl of pasta and not even half of it with rice! Now that I think of it apples improve my appetite. A bit like chewing gum.

  7. mmmm i think peanuts are considered legumes, that's prolly why it has its own category. good to know, since i love peanut butter, oatmeal, nuts... hehehe.

  8. Lizzy: thank you so much for your kind compliments, really really appreciated.

    Hovkonditorn: thank you

    Hannah: I guess you are not a big fan of oranges

    Lorraine: porridge does to miracles in that respect

    ping: I don’t know if there is any guideline or rule for or against having all those foods in one meal. Your meal plan sounds good though, the only issue is that you may feel full for a whole week:)

    Sissi: pasta and rice don’t seem to be too different. I guess the person who wrote this list is not a native or regular rice eater:) I feel full with rice also.

    Junia: I forgot about that, peanuts are legumes.

  9. I'll take all ten and then a large slice of the almost mother in laws cake please!
    Mary x

  10. Your potatoes with an egg on top sound great to me. I'm been craving eggs like made this week! That cake is gorgeous.

  11. the cake has such an interesting name!

    and i'm happy to see peanut butter on the list as i adore it!

  12. Interesting list and I agree with lots of them. But personally fruits and porridge open up my appetite.

  13. Interesting list of filling foods there, and very relevant to all those January dieters! For some reason, porridge always seems to make me hungrier. Maybe I don't eat enough of it?