The Satiety Index is an index used to measure the effectiveness of food by how much it satisfies your hunger. Eating the right quantity of food is essential as skipping meals can make you consume more food to compensate for your hunger (satiety).
There are certain diet food types that can help in your weight loss journey, foods like these can reduce your hunger and make you feel satisfied without overeating. This results in lower calorie intake and reduces weight gain.
Food Types Essential for Your Weight Loss Diet
- High Volume
The volume of food eaten can strongly influence your satiety. High volume foods tend to contain large amounts of water or air, without the addition of calories.
- High Protein
Weight loss diet foods high in protein can increase the satiety intake as protein is more filling than carbohydrates and fat.
- High Fiber
Fiber can slow down the movement of food in your digestive tract which can keep you feeling satisfied for a longer time.
- Low Energy Density
The food which is low in calories for its weight is low energy-dense. As these include fewer calories, they can be converted into energy faster.
The Best Diet Foods for Weight Loss
Eggs are known to be a high source of protein and fat. Eating eggs for breakfast will result in an increased feeling of fullness, making you consume less food overall. They are very nutrient-dense and can benefit anyone who is undergoing a calorie-restricted diet. Compared to other breakfast foods such as bagels and other refined carbs, eggs can suppress your appetite for a good amount of time. A strong promoter of weight loss, eggs are one of the best diet foods.
Leafy greens have several properties that make them one of the best diet foods. They are low in calories and carbohydrates and loaded with fiber. Include more amount of leafy greens in your meals to increase the volume of your meal portion without increasing the number of calories. Leafy greens are highly nutritious and contain many vitamins, antioxidants, and minerals.
Cruciferous vegetables are highly nutritious in nature and known for their cancer-fighting substances. These normally include broccoli, cauliflower, cabbage and brussels sprouts. Cruciferous vegetables do contain a good amount of protein, although not as high in protein as animal meat or legumes.
Lean Beef and Chicken Breast
Processed meat is known to be quite unhealthy, however, unprocessed red meat does not raise the risk of heart disease or diabetes. What many people fail to understand is that unprocessed meat is weight loss friendly because it contains a high amount of protein.
If you are on a low carbohydrate food diet, go ahead and include fatty meats in your meal portions. However, if you’re on a moderate to high carbohydrate diet, choosing lean meats may be more appropriate for you. Replacing some of the carbs or fat content in your weight loss diet with protein could make it easier for you to lose excess body fat.
Boiled potatoes are particularly high in potassium, a nutrient that most people tend to overlook. Consumption of boiled potatoes can play an important role in blood pressure control. They also scored the second-highest on the satiety index. Sweet potatoes, turnips, and other root vegetables are also excellent sources.
When cooking potatoes, if you let them cool for a while after boiling, they will form high amounts of resistant starch which is a fiber-like substance that has various health benefits, especially weight loss.
Whole grains are loaded with fiber and contain a decent amount of protein. Oats, brown rice and quinoa are good forms of whole grains to include as part of your diet foods. Both brown and white rice contains a significant amount of resistant starch. Cook the rice and allow it to cool down afterward before consumption.
Refined grains are not a healthy choice and can come in the form of highly processed junk foods that are both harmful and fattening and contain a much lesser amount of fiber and micronutrients.
Nuts make an excellent snack, they contain a balanced amount of protein, fiber and healthy fats. Consuming nuts can lead to improved metabolic health and even promote weight loss.
However, do not eat massive amounts as they have a high-calorie count. When consumed in moderation, nuts can be an effective addition to your weight loss diet foods.
Studies have shown that people who eat more fruits tend to be healthier than people who do not. Furthermore, fruits have properties that can help in losing weight. Fruits contain natural sugar and are low energy-dense, their fiber content helps to prevent sugar from releasing too quickly into your bloodstream.
If you are on a low carbohydrate diet or have an intolerance, avoid or consume the minimum amount of fruits. Eating fruits regularly can lower your body weight, reduce the risk of diabetes, high blood pressure, heart disease and cancer. Some of the best fruits to consume on a weight loss diet are grapefruit, apples, berries, passionfruit, kiwi, melons, oranges and bananas.
When adding the diet foods listed to your weight loss regime, regular exercise and moderate consumption can pave the way to stronger physical health and if nothing else, inculcate a habit of eating healthy.