{"id":206,"date":"2020-11-04T12:01:14","date_gmt":"2020-11-04T12:01:14","guid":{"rendered":"https:\/\/nutritionistnanny.com\/blogs\/?p=206"},"modified":"2020-11-04T12:01:14","modified_gmt":"2020-11-04T12:01:14","slug":"foods-that-dont-cause-weight-gain","status":"publish","type":"post","link":"https:\/\/nutritionistnanny.com\/blogs\/2020\/11\/04\/foods-that-dont-cause-weight-gain\/","title":{"rendered":"Foods that don&#8217;t cause weight gain"},"content":{"rendered":"<p class=\"p1\">Different foods have different effects on satiety and hunger. Like a slice of cake that gives 600 calories but will not be able to make you full, on the other hand, a portion of chicken breast having 200 calories may make you feel full. Weight loss is about choosing the right kind of foods that will help to keep you satiated for a longer time with the least amount of calories.<\/p>\n<p class=\"p1\">Food\u2019s satiety value is dependent on a lot of factors. The satiety index measures the satiety\/calorie ratio, the ability of a particular food to make you feel full, lower your calorie intake and reduce your hunger. A food that can fill you up will have the following qualities:<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><b>High Fibre:\u00a0<\/b>It provides bulk and gets slowly digested that helps to keep you full for a longer period.<\/li>\n<li class=\"li1\"><b>High Volume:\u00a0<\/b>Foods with high water content are quite filling without any extra added calories.<\/li>\n<li class=\"li1\"><b>High Protein:\u00a0<\/b>This Macronutrient is more filling than fats and carbs. If you eat a diet which is high in protein, it leads to lower overall calorie intake and increased satiety.<\/li>\n<li class=\"li1\"><b>Low Energy-Dense:\u00a0<\/b>These foods are low in calories for their weight. They help to keep you fuller with fewer calories.<\/li>\n<\/ul>\n<p class=\"p1\">Here is a list of foods that are super filling and you can consume without getting fat.<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><b>Boiled potatoes:\u00a0<\/b>They rank number 1 on the satiety index. Whole potatoes are great when it comes to weight loss as they are loaded with important nutrients, fibre, vitamins and resistant starch (It contains 50% fewer calories than regular starch). They can satisfy your hunger and should be picked over fried potato chips which are not filling at all.<\/li>\n<li class=\"li1\"><b>Whole Eggs:\u00a0<\/b>They are a source of complete protein that contain all 9 essential amino acids. Whole eggs can keep you full and help you consume fewer calories for up to 36 hours post a meal. Eating the egg yolk is as important as eating the egg white.<\/li>\n<li class=\"li1\"><b>Oatmeal:<\/b>\u00a0It is a good source of soluble fibre (Beta-glucan) which helps to slow down the absorption of carbs and digestion.<\/li>\n<li class=\"li1\"><b>Other options to include:\u00a0<\/b>Broth-based soups, Legumes (Lentils, peas and beans), Apples (Contains pectin a kind of soluble fibre that helps to slow digestion and keeps you full), Citrus Fruits (High in water and pectin), Fish (High in omega 3 fatty acids and protein), Lean meats, Cottage cheese (High in calcium, B vitamins, selenium, phosphorus), Vegetables (High in volume, low in calories), Popcorn (High in fibre and volume, more filling than potato chips).<\/li>\n<\/ul>\n<p class=\"p1\"><b>Reference <\/b><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">Marsset-Baglieri, A., Fromentin, G., Nau, F., Airinei, G., Piedcoq, J., R\u00e9mond, D., Barbillon, P., Benamouzig, R., Tom\u00e9, D., &amp; Gaudichon, C. (2015). The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.\u00a0<i>Appetite<\/i>,\u00a0<i>90<\/i>, 136\u2013143. https:\/\/doi.org\/10.1016\/j.appet.2015.03.010<\/li>\n<\/ul>\n<ul class=\"ul1\">\n<li class=\"li1\">Duncan, K. H., Bacon, J. A., &amp; Weinsier, R. L. (1983). The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects.\u00a0<i>The American journal of clinical nutrition<\/i>,\u00a0<i>37<\/i>(5), 763\u2013767. https:\/\/doi.org\/10.1093\/ajcn\/37.5.763<\/li>\n<\/ul>\n<ul class=\"ul1\">\n<li class=\"li1\">Yu K, Ke MY, Li WH, Zhang SQ, Fang XC. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014;23(2):210-8. doi: 10.6133\/apjcn.2014.23.2.01. PMID: 24901089.<\/li>\n<\/ul>\n<ul class=\"ul1\">\n<li class=\"li1\">Rolls, B. J., Bell, E. A., &amp; Waugh, B. A. (2000). Increasing the volume of a food by incorporating air affects satiety in men.\u00a0<i>The American journal of clinical nutrition<\/i>,\u00a0<i>72<\/i>(2), 361\u2013368. https:\/\/doi.org\/10.1093\/ajcn\/72.2.361<\/li>\n<\/ul>\n<ul class=\"ul1\">\n<li class=\"li1\">Rolls, B. J., Bell, E. A., &amp; Thorwart, M. L. (1999). Water incorporated into a food but not served with a food decreases energy intake in lean women.\u00a0<i>The American journal of clinical nutrition<\/i>,\u00a0<i>70<\/i>(4), 448\u2013455. https:\/\/doi.org\/10.1093\/ajcn\/70.4.448<\/li>\n<\/ul>\n<ul class=\"ul1\">\n<li class=\"li1\">Holt, S. H., Miller, J. C., Petocz, P., &amp; Farmakalidis, E. (1995). A satiety index of common foods.\u00a0<i>European journal of clinical nutrition<\/i>,\u00a0<i>49<\/i>(9), 675\u2013690.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Different foods have different effects on satiety and hunger. Like a slice of cake that gives 600 calories but will<\/p>\n","protected":false},"author":1,"featured_media":207,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"_links":{"self":[{"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/posts\/206"}],"collection":[{"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/comments?post=206"}],"version-history":[{"count":1,"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/posts\/206\/revisions"}],"predecessor-version":[{"id":208,"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/posts\/206\/revisions\/208"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/media\/207"}],"wp:attachment":[{"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/media?parent=206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/categories?post=206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutritionistnanny.com\/blogs\/wp-json\/wp\/v2\/tags?post=206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}