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Publicado: 8 de octubre de 2011
Apples
Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eatersby yielding no calories while keeping them satisfied.
And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" foundthat when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though thefruit and the cookies contained the exact same amount of dietary fiber.
Although the reason behind this finding may be a mystery, there is something to be said for thefindings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feelingfuller. The act of chewing may send satiety signals to your body, he says, making you think you've eaten more than you really have and keeping hunger at bay.
Almonds
Ifyou're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who atenuts at least two times a week were more successful at keeping weight off than those who didn't eat this food.
One particular favorite among some nutritionists is almonds,says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full.Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you've eaten more than you actually did and keep you fuller longer.
Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eatersby yielding no calories while keeping them satisfied.
And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" foundthat when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though thefruit and the cookies contained the exact same amount of dietary fiber.
Although the reason behind this finding may be a mystery, there is something to be said for thefindings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feelingfuller. The act of chewing may send satiety signals to your body, he says, making you think you've eaten more than you really have and keeping hunger at bay.
Almonds
Ifyou're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who atenuts at least two times a week were more successful at keeping weight off than those who didn't eat this food.
One particular favorite among some nutritionists is almonds,says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full.Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you've eaten more than you actually did and keep you fuller longer.
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