Examples include salads, noncreamy soups, vegetables fresh fruits, water, nonfat plain yogurt, fish and seafood, and cooked oatmeal.
Because these natural high-volume, or “big,” foods are high in fiber and water they fill you up on fewer calories than the calorie-dense highly processed foods.
You are hard-wired to eat until your stomach is stretched, which generally takes about fifteen to twenty minutes.
If you are eating cheese fries, chicken nuggets and M&M’s and drinking sugared sodas, during that fifteen to twenty minute meal, you will consume thousands of calories, mostly in the form of unhealthy and nutritionally barren foods that will be stored as belly fat and leave you hungry again in two or three hours.
On the other hand, if you sit down to a meal of boil shrimp, crisp celery sticks with guacamole dip, an apple and a tall glass of iced tea, fifteen to twenty minutes later you will be just even full though you consumed a fraction of the calories and loads more antiaging antioxidants, fiber and vitamins.
As a bonus, you remain full for four to six hours without cravings for junk food.
Many healthy foods are essential calorie-free, including spinach, broccoli, cauliflower, lettuce and asparagus. But not everybody enjoys all the vegetables.
Drinking calorie-free beverage such as water tea and coffee is another way to fill up without stressing your system with excess calories.
Eat Big to Get a Smaller Waist