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For 40 years Slimming World has been encouraging members to fill up and eat more to lose weight. Now, at last, nutritionists and obesity experts outside the UK’s leading weight loss organisation are acknowledging that satiety is the key to successful weight loss.

It stands to reason that foods which fill you up fast, while also being low in calories, are a slimmer’s best friend and scientists at Slimming World recently researched a database of 40,000 foods to identify the top 10 most satisfying foods for slimmers – and the 10 worst enemies.

Obesity researcher at Slimming World, Dr Stubbs, says: ‘It may seem strange, but eating is actually the best way to lose weight. 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 (or hinder) most makes it so much easier.’

Slimming World’s 10 most satiating foods

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. Boiled wild rice – wild rice is higher in fibre than white rice and when boiled is low in fat and high in moisture.

8. Versatile eggs, boiled, poached, scrambled or dry fried are an excellent source of protein and contain no carbohydrates.

9. 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. For a maximum effect on satiety and slimming effectiveness it is best to eat yoghurts with soluble fibres such as inulin and guar gum added to them and avoid those with added sugar.

http://www.articlebiz.com/article/1051310835-1-skip-the-diet-fill-up-to-lose-weight/