Many people think that eating a lot will result in a fat body. It turns out that not everything eaten can result in increased weight. Even if you eat a large amount of these foods, it will not make fat deposits.
The body needs calories for activity, but some calories become a health problem for some people, especially about weight. Consume a lot of food or a little but with a very high number of calories will certainly result in increased weight. So the amount of calorie intake is an important concern to maintain healthy and ideal body weight.
The number of calories needed by each person is largely determined by age, gender, and daily activities. In healthy eating habits, to maintain ideal body weight, the calories needed are only as big as calories burned due to daily activities.
But if you prefer to eat a lot but don’t want to accumulate calories on the skin, then you need to consider foods low in calories and fat.
Food Composition Affect Weight
There are a number of things you need to know about the types of foods that can make you full but not increase your weight.
A large volume of food can make you full quickly. If the composition of the food is more air or water, then as much as you consume will not add calories to the body.
- Foods with low starch content will also produce low energy. This type of food can make you feel full quickly. If consumed in large quantities will not add weight.
- Foods with high fiber content slow down the processing of food in the digestive system. This condition makes you feel fast and always full.
- Foods with high protein content are faster filling than carbohydrates or fat. A diet with high protein content has an effect on low-calorie absorption and is not fattening.
Many types of vegetables have a low-calorie content including kale. One cup of kale has 33 calories and is rich in protein and fiber. Kale is also a vegetable that has omega 3 fatty acids.
Where people think that omega-3 only comes from fatty fish such as salmon, tuna.
Oatmeal has a very high water-soluble fiber or beta-glucan which helps slow digestion and carbohydrate absorption.
Oatmeal is considered better than ready-to-eat cereal because it satiates faster and reduces calorie absorption during the day.
Broccoli contains about 20% of the daily fiber needed in every serving of steamed broccoli. The fiber content slows down the digestive system and absorption of carbohydrates, even there are only 30 calories per serving.
Apple has very high water content and provides volume and improves satiety without extra calories. Eating whole apples is far better for satiety than drinking juice or apple sauce. Even the absorption of calories in eating whole apples is much lower when compared to drinking apple juice or apple sauce.
5. Boiled potatoes
Boiled potatoes which when cooled will form resistant starch which has health benefits including reducing weight. White boiled potatoes have a high satiety level compared to other foods.
So that if you consume boiled white potatoes it will naturally feel full and reduce to eat others.
6. Beans and legumes
Beans and legumes include foods that contain high protein and fiber and are very influential in providing satiety and reducing the absorption of calories. But because many people have problems consuming legumes, the cooking process is needed properly.
Avocado is a unique fruit because when many other types of fruit contain carbohydrates, avocados contain a lot of healthy fats. Besides fat avocados also contain water and fiber which makes it produce fewer calories. Increasing avocado consumption is very good because it can increase the absorption of carotenoid antioxidants from vegetables.
In addition to antioxidants, cauliflower also has only 20 calories per serving which are low and does not increase weight if consumed in large quantities. In addition, fiber content, vitamins, and folate are very important for metabolism in the body.
Like most types of fruit that contain lots of water, oranges also make satiety and fewer calories around 75. The fiber content in oranges also helps slow down the digestion process so it doesn’t make you hungry fast.
Strawberry contains high fiber and makes it full for a long time. Even without the fat content, sodium, and cholesterol, so it is very good for heart health. Strawberry has about 45 calories for one meal.
11. Chili pepper
Chili pepper is known to help a person reduce appetite. Besides that, it can help burn cells, as mentioned in several studies. Capsaicin is a substance that is responsible for helping someone’s diet.