The best foods to keep you full!
•Food - general
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The biggest concern when it comes to starting a weight loss journey we hear is "I don't want to be hungry!"
Obviously, the reason we put on weight is that we are eating too much food and especially the wrong kind of foods also.
At the end of the day what you eat determines how full you feel.
Oats can be are a great addition to keep you full and help you lose weight. They’re not only low in calories but also high in protein and fibre that keep you feeling full.
A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fibre — both of which can have a significant impact on your hunger and appetite.
The best part is you can just blend them up into your Man Shake and you're off.
Adam's Hack - Grab Uncle toby's rolled oats quick serve for a snack of 136 calories.
Not only are eggs delicious but they are extremely nutrient-dense, low in calories and rich in many vital nutrients.
A single large egg has approximately 72 calories, 6 grams of protein and a wide array of important vitamins and minerals.
Other studies observe that a high-protein breakfast could decrease snacking, slow the emptying of your stomach and reduce levels of Ghrelin the hormone responsible for hunger.
Adam's Hack - Pre prepare your boiled eggs for the week ahead so you have protein pack snacks.
Berries — including strawberries, blueberries, raspberries and blackberries — are loaded with vitamins, minerals and antioxidants that can optimize your health.
Their high fibre content also boosts weight loss and reduces hunger.
Berries are also a great source of pectin, a type of dietary fibre that has been shown to slow stomach emptying and increase feelings of fullness in human and animal studies.
The easy way to get them into your diet is to blend them up in a vanilla Man Shake to mix things up!
Adam's Hack - Grab the 100% Australian Grown snap frozen "You Beaut" berries range to use in your shakes.
Nuts, such as almonds and walnuts, are energy-dense, nutrient-rich snack options.
They are high in healthy fats and protein, and studies show that they are very filling Another study highlighted the importance of chewing your nuts properly.
They are simple to pack into your lunchbox and take anywhere you need to go.
Adam's Hack - Buy pre-packed nuts so you don't overeat like these almonds
Lean meat can efficiently reduce hunger and appetite between meals. Lean meats like chicken, turkey and low-fat cuts of red meat are low in calories but loaded with protein.
For example, 4 ounces (112 grams) of cooked chicken breast contains about 185 calories and 35 grams of protein.
Research suggests that insufficient protein intake could increase hunger and appetite while eating more protein can reduce calorie intake and hunger levels.
In one study, people who ate a high-protein meal including meat consumed 12% less food by weight at dinner than those who ate a high-carb, meatless meal.
Adam's Hack - Give turkey slices a go for a snack. They are lean meat packed with protein and tryptophan to boost your mood!
Greek yoghurt is not only a Man Shake favourite but is a great source of protein that can help curb cravings and boost weight loss.
Though the exact numbers vary between brands and flavours, a 2/3-cup (150-gram) serving of Greek yoghurt typically provides about 130 calories and 11 grams of protein.
A high-protein Greek yoghurt can reduce hunger and increase feelings of fullness compared to lower-protein snacks.
Adam's Hack - Always keep your eyes peeled for specials on my favourite Danone Yopro or Chobani Xfit in supermarkets.
I'm sure your mother always told you to eat your vegetables, it's for good reason. Vegetables are incredibly nutritious. They’re loaded with all sorts of vitamins, minerals and beneficial plant compounds.
Vegetables are also high-volume, low-calorie foods which means you can eat more and not feel so bad. They contain fibre and water, which adds bulk to your meals and helps fill you up. Moreover, vegetables take some time to chew and are very satisfying in that way.
Adam's Hack - Go fresh where possible but when you can't snap-frozen packs are the best to keep in nutrients
Though soup is often dismissed as little more than a light and simple side dish, it can be very satisfying.
In fact, some research suggests that soups may be more filling than solid foods — even if they have the same ingredients.
For example, one study in 12 people indicated that smooth soup slowed the emptying of the stomach and was more effective at promoting fullness than a solid meal or chunky soup. In another study in 60 people, eating soup prior to a meal decreased total calorie intake at lunch by an impressive 20%.
Keep in mind that creamy soups and chowders — while filling — may also be high in calories. Opt for a lighter broth- or stock-based soup to minimize calories and maximize fullness.
Adam's Hack - I prefer Australian made where possible and the chunkier the better. Campbells do a great job for only 102 calories
