- Whey Protein
Including a whey supplement in your diet keeps you full and satisfied for a longer time than fruit juice or water alone. Juices, even if freshly squeezed with no added sugar, contain high amounts of fructose which is metabolized quickly, leaving you hungry again. Whey is a high quality protein, which is easy to digest and contains an amino acid called leucine. Leucine is very effective in building and repairing muscle tissue. Whey protein, like other milk protein, reduces blood pressure and stabilizes blood sugar levels thus controlling appetite. Whey protein is a highly satisfying protein, which means it activates satiety levels, keeping us full for longer.
Oatmeal is rich in soluble fiber, so it takes a long time to digest and keeps you full for longer. It contains a high percentage of both protein and carbohydrate, making it a balanced choice for breakfast and pre-workout meals as it is digested slowly allowing for a steady release of blood sugar. It offers antioxidant and anti-inflammatory properties in addition to trace minerals like niacin, selenium, copper and zinc which promote immunity and healthy skin.
- Dark Chocolate
It might surprise you to see dark chocolate on a list of foods recommended for energy boosting or for satisfying hunger in a healthy manner. However, dark chocolate, which has above 75% cocoa (not milk chocolate which is high in sugar and low in cocoa), is highly satisfying and curbs sugar cravings. Dark chocolate is actually good for heart health because it improves blood flow and reduces blood pressure; it is also full of different antioxidants such as polyphenols, catechins and flavanols. All up, this is the chocolate you can eat without the guilt, and all the health benefits.
Including nuts like Almonds, Brazil nuts, Pecans, Walnuts, Cashew nuts and Pistachios increases your intake of heart-friendly fats. They are a good source of protein and minerals. Different nuts offer different nutrients which together provide powerful immunity and satisfy hunger, making them the best choice for nutrient-rich snacking.
Eggs are nutritionally a powerhouse of protein, amino acids, vitamins and trace minerals. They contain vitamins A, B2, B5, B6, B12, D, E, K as well as folate, selenium, phosphorus and zinc. While eggs are high in cholesterol, recent studies have shown that an intake of eggs does not cause high blood cholesterol. Eggs also contain HDL (High Density Lipoprotein), also known as the “good cholesterol”, decreasing the risk of heart disease. The Lutein found in eggs protects eyes from macular degeneration and reduce the risk of cataracts; the vitamin A in eggs also protects eyes from blindness due to vitamin A deficiency, the most common cause of blindness.
Eating half an avocado supplementing your main meal will you keep you full for longer. Avocadoes are rich in heart-friendly monounsaturated fat, they lower cholesterol and provide an amazing array of vitamins- K, C, B5, B6 and E, as well as folate and potassium.
- Beans and Lentils
Pulses and legumes like beans, lentils and chickpeas provide high quality vegetarian protein, iron and antioxidants. They are rich in fiber which keeps you full while absorbing toxins and waste products and moving it smoothly through the digestive tract.
Apples are high in both fiber and water, so they fill you up without a high calorie intake. They are high in antioxidants, and contain compounds which research is linking to decreased risk of cancers such as pancreatic, colorectal, breast, liver and colon. The ‘phenolic’ compound in apple peels is shown to slow the buildup of plaque in arteries, thus decreasing risk of heart disease. Studies have also shown a 28% decrease in risk of type 2 diabetes in women who regularly ate apples. So if you want to keep the doctor away, an apple a day is truly your best bet!