publication date: Jan 18, 2008
Losing weight without ever feeling hungry sounds too good to be true – but it stands to reason that foods which fill you up fast, while also being low in calories, are a slimmer’s best friend.
Leading obesity researcher Dr James Stubbs compared the energy density and macronutrient content of thousands of everyday foods, to reveal the top ten filling foods.
Dr Stubbs says: "It may seem strange, but eating is actually the best way to lose weight. Satiety isn’t a new concept, and indeed Slimming World’s Food Optimising plan has always encouraged slimmers to fill up on these highly satiating foods, because we know that hunger and guilt often lead people to abandon diets. Eating to satisfy your appetite is the key to successful long term weight loss and knowing which foods help most makes it so much easier."
Slimming World’s ten most satiating foods:
- Lean meat - protein is the most satiating macronutrient (more so than carbohydrate, fats or alcohol). Lean meat is primarily protein while much of the muscle tissue is water.
- Mushy peas - good old mushy peas are high on the satiety index because they are low in fat, low in energy density, and high in carbohydrate, protein and fibre.
- Potatoes with skins - potatoes are full of starches which are digested and absorbed more slowly than simple sugars. When boiled they also absorb a lot of water, making them more filling and leaving the skins on means that the fibre content is higher too.
- Noodle soup made with ramen noodles and tofu or Quorn (not instant noodles) - contains all the ingredients to activate the satiety cascade. Generally a bowl of ramen noodles contains a lot of water, green vegetables and a source of protein (tofu or Quorn) as well as the starch-rich noodles. High fibre (wholewheat) noodles are best for satiety.
- Tuna chunks in spring water or fresh tuna - tuna tinned in water or brine is virtually fat free. It is very high in protein, low in carbohydrate and low in energy density.
- Mexican style three bean salad - indeed all beans including good old baked beans - are high in protein, low in fat and sugar, high in fibre and high in moisture content. They take time to chew and digest and will fill you up for hours.
- Boiled wild rice - wild rice is higher in fibre than white rice and when boiled is low in fat and high in moisture.
- Versatile eggs, boiled, poached, scrambled or dry fried are an excellent source of protein and contain no carbohydrates.
- Natural low fat yoghurt and skimmed milk soft cheeses are low in fat and high in moisture content and are a good source of protein.
- Fresh fruit and vegetables – fruit and veg is high in water content, low in saturated fat and a good source of fibre while containing some protein. From apricots to bananas and tomatoes to watermelon, filling up on unlimited amounts make fruit and veg the slimmer’s best friend.
