Fill Up Without Loading Up


If you're looking to lose weight, one of the most important concepts to master is that of filling up with nutrient dense and high fiber foods. Nutrient dense means food that delivers maximum nutrition for the same amount of calories. For example – a candy bar and several ounces of good-quality protein may have the same number of calories, but the protein offers vitamins, minerals and amino acids, while the candy bar is primarily sugar and fat.

Fiber is the Best Strategy

Fruits and vegetables are one of the best strategies when you're looking to fill up. Plant-based foods are rich in nutrients like vitamins and minerals, and they are loaded with fiber. Fiber is essential for proper digestion and provides volume that can help you feel fuller, especially when combined with some protein and healthy fat. Fat promotes satiety – a feeling of satisfaction that helps reduce overeating.

Processed Foods are the Enemy

Processed foods are the antithesis of nutrient-dense foods. Typically high in sugars, fats and unhealthy refined flours, it's easy to eat a lot of them in a very short time because they don't provide satiety. Most are also high in calories, even if they are labeled low-fat or marketed as “healthy” snacks. Worse, they tend to increase food cravings for more processed foods. For much better choices, select crunchy raw veggies and naturally sweet fruits.

Find Recipes at the Metabolic Research Center

To fill up without loading up, strive to fill half your plate with fruits and vegetables. The remaining half should be split between high-quality protein and carbs like whole grains, potatoes or beans - slightly more carbs than protein. Add a little healthy fat, like an olive oil salad dressing. Eat slowly and chew your food well. These strategies will promote satiety. You can find all sorts of great recipes on the Metabolic Research Center website that will help you fill up, stay healthy and lose weight.



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