Hmm…nuts or popcorn? Yogurt or apple? Salmon salad or turkey wrap? If you’re looking to feel satisfied and maybe drop a few pounds, certain foods will give you a bigger bang for your calorie buck. You’ll get more energy and go longer before sneaking back to the fridge or pantry to refuel. (Take back control of your eating—and lose weight in the process—with our 21-Day Challenge!)
The secret to these appetite-busters? They’re harder to digest. “Digestionaccounts for about five to 10 percent of our total metabolism,” explains Marjorie Nolan Cohn, R.D.N., owner of MNC Nutrition. “Eating foods that require more work gets your digestive system working harder and keeps it occupied longer, making you feel full and ultimately burning more calories.” These foods will help you get more mileage from your meals.
Barley: Though barley is a carbohydrate, which we tend to associate with quick-burning energy, a recent study from Lund University in Sweden found that it actually lowers appetite—and also reduces blood sugar levels and diabetes risk. Credit goes to barley’s special mix of dietary fibers, which also make it super-filling. In the study, healthy middle-aged folks who ate bread made out of barley kernels three times per day showed an elevated metabolism for up to 14 hours afterward—not to mention reduced blood sugar and insulin levels. The researchers suggest using barley in salads, soups, and stews and as an alternative to rice or potatoes.
Excerpted from www.womenshealthmag.com