FILL UP
The 5 foods to help you eat less without even trying – including ‘indulgent’ snack
Read on for a tried and tested weight loss plan
SHEDDING pounds doesn't have to mean a growling stomach - it's all about choosing the right foods.
But a weight loss doctor has revealed five foods that'll help you eat less without even trying.
1
From a steaming bowl of porridge for brekkie to an "indulgent" snack, Professor Franklin Joseph - consultant physician and head of weight loss clinic - says he tells patients to eat more of these foods is they want to feel fuller for longer and shed pounds.
If you're constantly feeling hungry, this isn’t a sign you're weak or greedy, he stressed.
Instead, it’s often down to what’s on your plate, not what’s missing from it.
“Eating less doesn’t mean eating tiny portions," Prof Joseph said.
Read more on weight loss
"It means choosing foods that help you stay satisfied.
"That’s how you lose weight without constantly battling hunger.
“These five foods work with your biology, helping you feel full and in control - without needing to count calories.”
1. Oats
Oats might not be the most thrilling way to start the day, but they're a staple for a reason.
Most read in Diet & Nutrition
“Oats are one of the best foods for appetite control,” according to Prof Joseph.
“They’re packed with soluble fibre, which slows digestion and helps you stay fuller for longer.”
Can drinking nothing but fizzy water for two weeks really help me shed my excess weight
The beta-glucan in oats also stabilises blood sugar, preventing energy crashes that trigger cravings.
2. Lentils and beans
High in both fibre and plant-based protein, lentils and beans are digestion-slowing powerhouses.
“Meals with legumes lead to reduced hunger later in the day,” Prof Joseph said.
“They take longer to break down, stretch the stomach, and trigger the body’s natural fullness hormones.”
3. Crunchy veg
Carrots, celery, cucumber and peppers might not sound exciting - but chomping on these crunchy veggies could be your "secret weapon" if you're trying to eat a little less.
“Raw veg is high in volume but very low in calories,” Prof Joseph explained.
“The crunch and chewing also help trigger satiety signals in the brain.”
4. Eggs
If porridge isn't your thing for breakfast, you can't go wrong with .
“Eggs are incredibly satisfying thanks to their high protein content,” Prof Joseph said.
“Starting the day with eggs - boiled, poached or scrambled - can reduce how much you eat for the rest of the day.”
Studies show eggs beat toast and cereal when it comes to staying full.
5. Popcorn
Surprisingly, popcorn makes the list - as long as it’s not drenched in butter or sugar.
Read More on The Sun
“When air-popped, popcorn is low in calories but high in volume,” he said.
“It’s a great snack that feels indulgent but helps you eat less overall.”
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all...
- Don't skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full. - Don't ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don't stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
Topics