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Healthy Food

5 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.

1. Boiled Potatoes

Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t. 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.

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.

3. Oatmeal

Oatmeal is a type of porridge or hot cereal, that is often consumed for breakfast. 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.

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

5. 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.

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