You can have your cake and eat it too.
Well, maybe not cake. But here's a list of foods that will keep you full so you eat less calories overall.
These measurements are from a ‘satiety index’ or a scientific list of foods that keep you full.
In general these scores are derived from 4 different criteria:
Lots of fiber
Lots of protein
Lots of volume
Low in energy density
To read this list please realize the base measurement is white bread which only scored 100.
Boiled potatoes 323
Fish 225
Oatmeal 209
Oranges 203
Apples 197
Whole Wheat pasta 188
Beef 176
Baked Beans 168
Grapes 162
Whole Wheat Bread 157
The highest scoring food was boiled potatoes.
Way different than salty fries!!!!
Specifically boiled potatoes scored 3.23 on a Fullness Index.
White bread only scored 1.
What does this mean?
Basically boiled potatoes keep you 3x as full. So if you get full ... You don't need to eat so many slices of white bread.
Knowing what foods are filling can also help you significantly decrease food cravings and binge eating!
For another post where I review a short guideline on how to easily sort through foods which give you fullness so that you can easily make purchasing decisions while grocery shopping, check out this video here - https://youtu.be/R-q4RJHI5AM
For more information and a free eating course visit https://eatingenlightenment.com
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