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12 Foods You Can Eat a Lot of Without Getting Fat

One piece of advice often given to dieters is to eat until you reach satiety — that is, until you feel full.

The problem is that different foods can have vastly different effects on hunger and satiety.

For example, 200 calories of chicken breast may make you feel full, but it could take 500 calories of cake to have the same effect.

Thus, weight loss isn’t just about eating until you feel full. It’s about choosing the right foods that make you feel full for the least amount of calories.

What Makes a Food Filling?

Many factors determine a food’s satiety value, or how filling it is relative to its calorie content. The calorie/satiety ratio is measured on a scale called the satiety index.

The satiety index also measures a food’s ability to make you feel full, reduce your hunger and lower your calorie intake over the course of the day.


Filling foods tend to have the following qualities:

  • High volume: Studies indicate that the volume of food consumed strongly influences satiety. When foods contain a lot of water or air, the volume is increased without adding calories.
  • High protein: Studies show protein is more filling than carbs and fat. Diets higher in protein increase satiety and lead to lower overall calorie intake than lower-protein diets do.
  • High fiber: Fiber provides bulk and helps you feel full. It also slows the movement of food through your digestive tract, which keeps you feeling fuller for longer.
  • Low energy density: This means that a food is low in calories for its weight. Foods with low energy density can help you feel full for fewer calories .

So if you eat foods with the above characteristics, then you can usually eat them until fullness without getting in too many calories.


1. Boiled Potatoes


Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called resistant starch.

Resistant starch contains half the calories of regular starch (2 instead of 4 calories per gram). In your digestive system, it acts a lot like soluble fiber, helping you feel full.

Because adding resistant starch to meals helps satisfy hunger, it causes people to eat fewer calories.

Interestingly, cooling potatoes after they’re cooked increases their resistant starch content. In fact, studies show that cooling and reheating potatoes multiple times continues to increase their hunger-suppressing effect.

In a study that measured the ability of 38 foods to satisfy hunger, boiled potatoes ranked the highest.


Bottom Line: Boiled potatoes, which are highly nutritious, are number one on the satiety index. Fried potato chips are three times less filling and not considered weight loss friendly.

2. Whole Eggs

Eggs are another food that has been unfairly demonized in the past. The truth is, eggs are incredibly healthy and high in several important nutrients.

Most of the nutrients, including about half of an egg’s protein, are found in the yolk.

Eggs are a complete protein, meaning they contain all nine essential amino acids.

In addition, they’re very filling.

Several studies found that people who ate eggs for breakfast were more satisfied and consumed fewer calories throughout the day than those who had a bagel for breakfast.

In particular, one study found that people who ate eggs for breakfast lowered their body mass index (BMI) and lost more weight than those who ate a bagel.

Bottom Line: Eggs are a great source of nutrients, including high-quality protein. They may help you eat less for up to 36 hours after a meal.

3. Oatmeal


It’s incredibly filling and ranks third on the satiety index.

This is mainly due to its high fiber content and ability to soak up water.


When compared to ready-to-eat breakfast cereal, oatmeal was better at suppressing appetite, increasing satiety and reducing calorie intake throughout the day.

Bottom Line: Oatmeal is high in fiber and soaks up water, which makes it incredibly filling. It is more filling than traditional breakfast cereals and may help you eat less throughout the day.

4. Broth-Based Soups

Liquids are often considered to be less filling than solid foods.

However, research shows soups may be more filling than solid meals with the same ingredients.

When soup was eaten at the start of a meal in one study, subjects consumed 20% fewer calories at that meal.

Several studies found that routinely eating soup can reduce calorie intake, enhance satiety and promote weight loss over time.

Stick to broth-based soups, as they tend to be lower in calories than cream-based varieties.

Bottom Line: Soups are very filling foods. Eating soup at the start of a meal may increase satiety, reduce calorie intake and lead to weight loss over time.

5. Legumes

Legumes, such as beans, peas and lentils, are well known for being good sources of fiber and protein.

This, combined with a relatively low energy density, makes them a filling food that may even promote weight loss.

A review of several studies indicates that beans, peas, chickpeas and lentils are 31% more filling than pasta and bread.

Bottom Line: Legumes are high in protein and fiber, which make them very filling. They are also relatively low in calories, which makes them a weight loss friendly food.



6. Apples

Fruits are an important part of a healthy diet.

Several studies indicate eating fruit is associated with lower calorie intake and can contribute to weight loss over time.

In particular, apples score very high on the satiety index.

Because apples contain pectin, a soluble fiber that naturally slows digestion, they help you feel full.

They are also over 85% water, which provides volume and improves satiety without adding calories.

It’s important to note that whole, solid fruit increases satiety more than puréed fruit or juice, both of which are not particularly filling.

One study looked at the effects of eating solid apple segments, applesauce or drinking apple juice at the beginning of a meal.

It found that those who ate solid apple segments consumed 91 fewer calories than those eating apple sauce and 150 fewer calories than those drinking apple juice.

Eating apple segments also resulted in higher fullness ratings and lower hunger ratings than other forms of fruit.

Bottom Line: Apples are high in water and soluble fiber but low in calories. Eating whole, solid apples may help you consume fewer calories and contribute to weight loss over time.

7. Citrus Fruits

Similarly to apples, citrus fruits are high in pectin, which can slow digestion and increase satiety.

They also have a high water content. Both oranges and grapefruit contain over 87% water, which means they’re able to fill you up for very few calories.

It has often been suggested that eating grapefruit can promote weight loss.

In one study, obese participants eating grapefruit lost significantly more weight than those given a placebo.

In another study, eating half a grapefruit three times daily at mealtimes for six weeks was associated with modest weight loss and a significant reduction in waist circumference.

When combined with calorie restriction, consuming grapefruit or grapefruit juice before meals resulted in a 7.1% weight loss, a significant reduction in body fat and weight circumference.

However, these results may not be exclusive to grapefruit, as drinking water before meals had similar effects.

Bottom Line: Citrus fruits such as oranges and grapefruit are also weight loss friendly foods. They’re high in fiber and water, which can help you feel full and consume fewer calories.

8. Fish

Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight or obese.

They’re also loaded with high-quality protein, which is known to be very filling.

In fact, fish scores higher than all other protein-rich foods on the satiety index and ranks second of all foods tested.

One study found the effect of fish on satiety was significantly greater than that of chicken and beef.

Another study found participants who ate fish consumed 11% fewer calories at their next meal than those who ate beef.

Bottom Line: Fish is high in protein and omega-3 fatty acids, which may increase satiety. Fish may also be more filling than other types of protein such as chicken and beef.

9. Lean Meats

Cut Pieces of Red Meat

Lean meats are high in protein and very filling.

In fact, higher-protein diets lead to lower overall calorie intake than lower-protein diets.

One study found that people ate 12% less at dinner after eating high-protein meat at lunch, compared to those who had a high-carb lunch.

Beef scored second highest of all protein-rich foods on the satiety index, but other lean meats such as chicken and pork are also weight loss friendly.

Bottom Line: Meat is high in protein and very filling. Eating high-protein lean meat may help you consume fewer calories at subsequent meals.

10. Cottage Cheese

Cottage cheese is low in calories but very high in protein.

It is also packed with healthy nutrients, including B vitamins, calcium, phosphorus and selenium.

These characteristics make cottage cheese a weight loss friendly food.

One study found that its effect on fullness is similar to that of eggs.

Bottom Line: Cottage cheese is high in protein and low in calories. Its effect on satiety may be comparable to that of eggs.

11. Vegetables

Vegetables are low in calories and high in volume.

They’re also packed with all kinds of beneficial nutrients and plant compounds that make them an important part of a healthy diet.

Furthermore, they’re high in water and fiber, both of which help fill you up.

Research shows that salads, in particular, help satisfy hunger, especially when consumed before a meal.

In one study, participants who ate a salad at the start of a meal consumed 7–12% fewer calories at the meal.

Another study showed that eating a salad at the start of a meal increased vegetable consumption by 23%, compared to eating it with the main course.

In order to keep your salad low in calories, avoid adding high-calorie ingredients and dressings.

Bottom Line: Vegetables are high in water and fiber, which may keep you full for longer. Eating low-calorie salads can help increase your vegetable consumption and decrease your calorie intake.

12. Popcorn

Popcorn is a whole grain and contains more fiber than many other popular snack foods.

It is also high in volume, so it takes up a lot of space in your stomach, despite being relatively low in calories.

Studies have found that popcorn will fill you up more than other popular snacks such as potato chips.


To keep your popcorn low in calories, avoid adding a lot of fat to it.

Bottom Line: Popcorn is a whole grain that is high in fiber and volume, both of which help you feel full. Studies have found that popcorn is more filling than potato chips.

Take Home Message

Filling foods have certain characteristics. They’re high in volume, protein or fiber and low in energy density.


By Kayla McDonell, RD


Foods That Help Increase Melatonin




Fortunately, there are a handful of ways of naturally boosting the amount of melatonin your pineal gland produces and secretes. With increased levels of the chemical in the bloodstream, getting to dreamland won’t be a problem. Including certain foods known to have melatonin-boosting properties can help your body produce sufficient amounts of melatonin so that you may take advantage of all the benefits the chemical offers. Here they are:


Among all your fruit options, experts agree that pineapples are the best in enhancing melanin production. Snack on them if you want to bid insomnia farewell. However, it’s a good idea to consume pineapples in moderation most especially at night in order to avoid acid reflux. Another nice thing about these tropical fruits is they are packed with vitamin C which helps strengthen your immune system.

melatonin benefits


When going though online listings of naturally regulating your circadian rhythm, it’s for certain that you will find cherries in majority of them. This doesn’t come as a surprise because cherries, in particular the tart varieties, are known to help promote melatonin production. Aside from this, cherries have anti-inflammatory properties. Their consumption may help suppress chronic inflammation that’s associated with various problems, from obesity to cancer.


Available all year round and practically everywhere, bananas help promote the production of more melanin. It’s true that consuming these elongated fruits allows you to gain energy. However, snacking on them before you hit the sack can keep you from ending up sleepless. Experts say that bananas are also good sources of tryptophan, a kind of amino acid that helps calm down your mind and promote sleep.


Drinking a glass of freshly-squeezed orange juice is a thirst-quenching way to boost the amount of melanin your pineal gland produces. Including oranges in your diet also allows you to enjoy stronger bones and teeth due to their calcium content. As you may already know, oranges are excellent sources of vitamin C. A powerful antioxidant, vitamin C is essential not only for a bolstered immunity, but also young-looking and healthy skin.


Whether added to salads, turned into sauces or in taken in juice forms, tomatoes help your body produce sufficient amounts of melatonin to ward off insomnia. What’s so nice about tomatoes is they are excellent sources of a cancer-fighting antioxidant called lycopene. Tomatoes also supply your body with energy-boosting vitamin B6 and immune-strengthening vitamin C. In addition, they contain potassium which is good for the heart.


Fiber in oatmeal makes this breakfast staple very good not only for your gut but also heart. Fiber sweeps out cholesterol as well as impurities along the intestinal tract. Did you know that a serving of oatmeal is also good for someone battling insomnia because it helps boost the production of melatonin naturally? Topping oatmeal with slices of fruits or a handful of nuts or seeds helps increase its health-giving benefits.

Posted by: Natasha Edwards   November 10, 2015 

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12 Foods to Help You Focus

by: Emily Holland

Staying focused in today’s world can be a challenge. Technology presents countless distractions. The constant ping from your smartphone—alerting you to the latest social media notification or text message—can cause even the most focused individual to become scattered.

But technology isn’t solely to blame. Stress can add to the challenge. Aging can also play a role as your ability to ignore distractions can decline as you get older.

What many people may not realize is that diet can influence their ability to focus. Certain foods provide the brain with the necessary nourishment to help you concentrate. Many people are quick to turn to coffee for a cognitive boost. However, a variety of other options can enhance your ability to focus, while also providing a wealth of other health benefits.


A 2015 study conducted by researchers at the David Geffen School of Medicine at UCLA found a positive association between walnut consumption and cognitive functioning in adults, including the ability to concentrate. According to the findings published in the Journal of Nutrition, Health and Aging, consuming a handful of walnuts per day can lead to cognitive benefits, regardless of age. Walnuts, in comparison to other nuts, contain the highest-level of antioxidants, which help to promote brain function. They also contain alpha-linolenic acid, a plant-based omega-3 fatty acid that is important for brain health and development. Because walnuts are relatively high in fat and calories, no more than an ounce per day is recommended.


Blueberries are also high in antioxidants, particularly anthocyanin, which has been shown to fight inflammation and improve cognitive brain functions. Blueberries make for the perfect snack since they are low in calories, but high in nutrients such as fiber, manganese, vitamin K,  and vitamin C. When they aren’t in season, opt for dried or frozen blueberries.


Salmon is full of omega-3 fatty acids, an essential fat that may slow cognitive decline and possibly lower the risk of Alzheimer’s disease, according to a 2005 study conducted by Rush University in Chicago. It also helps fight inflammation, which has been associated with a decrease in cognitive function.


In addition to salmon, avocados are a great source of omega-3 fatty acids and also contain monounsaturated fats, which support brain function and healthy blood flow to the brain. Avocados are also high in vitamin E, a necessary nutrient for optimal brain health that may slow the progression of Alzheimer’s disease, studies show. Like walnuts, avocados are fatty and contain a lot of calories. The recommended serving is about 1/5 of a regular-sized avocado (or 1 oz.).

Extra-Virgin Olive Oil

Extra-virgin olive oil (EVOO) is loaded with antioxidants, which have been shown in mice to improve memory and learning deficits that occur as a result of aging and disease. EVOO can also reverse damage in the brain caused by oxidative stress, an imbalance between free radicals and the body’s antioxidant defenses, according to a 2012 study published in the Journal of Alzheimer’s Disease. EVOO is great to use as a healthy alternative to processed salad dressings.

Olive oil

Pumpkin Seeds

Nutrient-rich pumpkin seeds make for a quick and easy snack while providing proper nutrition to help promote focus and concentration. High in antioxidants and omega-3s, pumpkin seeds are also a rich source of zinc, an essential mineral that promotes brain function and helps prevent neurological diseases, according to research conducted in 2001 by the University of Shizuoka in Japan.

Leafy Greens

A 2015 study by researchers at Rush University found dark, leafy greens, such as spinach, kale, and collards, might help slow cognitive decline. Over a five-year span, they examined diet and cognitive abilities in older adults. They saw a significant decrease in the rate of cognitive decline in those who consumed larger amounts of dark, leafy greens. In fact, those who had one to two daily servings were found to have the cognitive abilities of a person 11 years younger. Researchers also found that the nutrients, vitamin K and folate were most likely responsible for keeping the brain healthy and preserving functioning.


Eggs are a good source of protein, are rich in omega-3s, and contain choline, a vital nutrient for brain development. A 2011 study published in The American Journal of Clinic Nutrition found a high-level intake of choline improved cognitive performance. Eggs also contain B12, a vitamin that keeps the brain and nervous system healthy. So beat, scramble, poach, and flip to eat those eggs and reap the rewards.


Yogurt contains probiotics, often referred to as the “good” bacteria that help promote digestive health, which can lead to a healthier brain. A 2013 UCLA study found that women who regularly ate yogurt exhibited improved brain function while at rest or in response to completing a task. Yogurt is also high in B12 and magnesium, two essential nutrients for brain health.


Whole grains provide energy. Oatmeal—slow-cooked whole oats, not the ready-cook kind from a packet—not only makes for a healthy breakfast, it also leaves you feeling full, which is important as hunger can diminish mental focus. For maximum clarity, try a bowl of oatmeal topped with walnuts and blueberries.

Dark Chocolate

Chocolate, which is a stimulant, can provide you with an energy boost similar to a cup of coffee. A 2015 study by researchers at Northern Arizona University found participants who consumed 60 percent cacao content chocolate to be more alert and attentive. Chocolate is also high in antioxidants accounting for many of its health benefits. Just remember to choose dark chocolate over a milk chocolate candy bar filled with sugar.

Peppermint Tea

The herb peppermint may improve cognitive performance and increase alertness as well as calmness, according to a 2012 study by researchers at Northumbria University in the UK. Enjoy the health benefits by brewing a hot cup of peppermint tea or by simply smelling the herb.

Add five drops of peppermint essential oil to a warm bath or rub it lightly into your skin.

About the Author
Emily Holland
Emily is a certified Health Coach with a focus on stress and anxiety management. A combined interest in healthy living and human behavior led Emily to pursue a certification in health coaching at the Institute for Integrative Nutrition as well as a master’s degree in General Psychology. She’s a freelance writer; you can find more of her work on her website, http://www.mindfulmotives.com.

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The 10 Best Meals to Eat When You Feel Your Worst

By Rachael Schultz

When you have a headache


When you have sinus pressure


When you have a sore throat


When you have nausea


When you have fatigue


Black Tea Linked to Lower Diabetes Risk

When you have menstrual cramps


When you have constipation


When you have diarrhea


When you have brain fog


When you have stress


source: www.rd.com

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The Best Foods to Fight Fatigue



The Best Foods

1. Water
The next time you’re feeling drained, try guzzling good old H2O. Dehydration may actually be at the root of your fatigue. It can lead to headaches, ruin your concentration, and put you in a sour a mood. So hit the watercooler stat.

2. Chia Seeds

3. Bananas
Consider this the green light to go bananas when you’re running low on fuel. In one study, researchers discovered that eating bananas worked as well as sports drinks at keeping cyclists fueled. The potassium-packed fruit also includes a bunch of good-for-you nutrients (like fiber and vitamin B6) that you won’t find in a bottle of Gatorade.

4. Quinoa

5. Green Tea
By now, it’s no secret that green tea has a slew of health benefits. You can add putting some pep back in your step to the long list. The combination of caffeine and L-theanine give you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work. Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

6. Oatmeal


7. Almonds

8. Beans

9. Whole-Wheat Bread
Your body needs carbs for energy, but not all carbs are created equal. Whole-wheat bread is great for a long-lasting energy kick. It’s is a complex carb, meaning it raises your blood sugar gradually instead of hiking it up at turbo-speed.

Foods to Avoid

1. Honey

2. Energy Drinks
If you’re looking for a pick-me-up, don’t reach for a Red Bull. Research suggests energy drinks may do little to curb sleepiness. The combination of caffeine and sugar puts your body through the ringer and may just leave you feeling dehydrated and fatigued.

3. White Bread

4. Candy

5. Junk food
It’s a cruel fact of life that the most accessible, easy-to-grab, and oh-so delicious foods wreck havoc on energy levels. Research has found that diets high in processed food tend to lead to weight gain and a more sedentary lifestyle. Talk about a lose-lose situation.

Alexandra Duron            Greatist

source: www.msn.com

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Foods That Double as Medicine

By Ben Smart, Special to CNN      Wed July 29, 2015







Buckwheat honey for a cough


“Buckwheat honey is better than cough syrup for nocturnal cough in kids,” according to La Puma. This is an especially useful food-as-medicine for children under 6 but older than age 1, who are ill-advised to take over-the-counter cough medicines.


Pickled foods for diarrhea




Ginger for menstrual cramps




Peppermint for IBS




Hibiscus Tea


Hibiscus tea for high blood pressure




Turmeric for arthritis





Chia seeds for high cholesterol



Steel-cut oatmeal for high LDL cholesterol




Beans for high blood sugar levels



Salmon for inflamation




source: www.cnn.com


9 Of The Best Foods To Make A Part Of Your Diet

October 3, 2014 by Mark DeNicola



Here are the starting 9, in no particular order:

1) Berries


2) Avocados


3) Quinoa


4) Potatoes



5) Oatmeal*


6) Hemp Seeds


7) Almonds


8) Peanut Butter*


9) Lentils



(1) http://www.everydayhealth.com/diet-nutrition-pictures/amazing-health-benefits-of-berries.aspx#01

(2) http://www.undergroundhealth.com/15-amazing-health-benefits-of-eating-avocados/

(3) http://authoritynutrition.com/11-proven-health-benefits-of-garlic/

(4) http://www.huffingtonpost.ca/diana-herrington/7-benefits-of-quinoa_b_3363619.html

(5) http://www.whfoods.com/genpage.php?tname=nutrient&dbid=63


(7) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

(8) http://www.livestrong.com/article/217904-hemp-seeds-health-benefits-or-hype/

(9) http://www.everydayhealth.com/diet-and-nutrition/0406/why-you-should-go-nuts-for-nuts.aspx#03

(10) http://www.healthambition.com/health-benefits-of-peanut-butter/

(11) http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html