help needed
 

can any1 help? which food has the lowest calories but fills u up alot??? xxx

A lot of veggies do that -- lots of fiber to fill you up and pretty low-cal. But there's also the efficiency of your calories to think about (where they go and what they do for your body). High protein foods like eggs, lean meats, low fat milk, etc. keep you satisfied MUCH longer than simple carbs (like veggies), complex carbs (like bread), or fats (like cheese pizza ;) ). Plus, protein builds muscle mass, and more muscle mass means more calories burned all day every day -- even when you're just sitting around! :)

Vegetables, usually. I usually think of my plate as divided by 4s, 1/2 is for vegetables, 1/4 is for protein and 1/4 is for a healthy carb (brown rice, quinoa, sweet potato, whole grain pasta, etc). That helps me get filled up with healthy, high volume vegetables.

I also find a mix of protein/healthy fat to be satisfying and long lasting.

I HATE being hungry. I made it one of my "diet rules" that if I were hungry, I was doing something wrong. I eat little meals every 2 hours (dinner isn't usually little, dinner is my favorite meal of the day!).

Sample menu:

Breakfast
2 pieces of whole grain toast, natural peanut butter or
Egg beaters, whole wheat tortilla, salsa, spinach leaves or
yogurt, muesli (measured), fresh fruit
Smoothie with low fat yogurt, banana, fruit, 2 tbs natural peanut butter

Snack
string cheese, fruit
low fat plain yogurt, mixed with fruit
Trail mix

Lunch
Veggie burger in a whole grain bun with lettuce/tomato/onion
Salmon salad (with a little low fat mayo) in a whole wheat pita with lettuce, tomato
Salad with spinach leaves, grilled chicken, dried cranberries, sliced almonds
Bean soups (like vegetarian chili)
Turkey sandwich with spicy mustard on whole grain with lettuce/tomato

Snack

Fruit
Cut up veggies with dip

Snack

Hummus with whole wheat pita chips
Whole grain toast/crackers with natural peanut butter
Baked apple with walnuts

Dinner

Stir fry with lots of vegetables (red peppers, onion, broccoli, mushrooms, carrots), protein (chicken, tofu, shrimp) served over brown rice
Home made pasta sauce with turkey sausage and wilted spinach over whole grain pasta
Spinach/chicken quesadillas with whole wheat tortillas and tons of salsa
Grilled salmon, steamed broccoli, baked sweet potato
Omelette with shrimp, mushrooms, spinach, sun dried tomato, topped with lots of salsa
Home made pizza with a Boboli whole wheat crust, spinach leaves, sun dried tomato, a little low fat feta, black olives, diced chicken

I ate this way, was never hungry and lost 70 lbs :) I counted calories (about 1400-1600 which worked for me) and concentrated on making those calories the most nutritionally powerful possible. Never hungry, felt great, still eat this way! Maintaining for almost 2 years :)

Clear soups with meat and lots of veggies, like minestrone.

I like to eat the 94% fat free popcorn, and also fat free veggie dip with raw veggies.

I vote for veggies--they are so varied and tasty and very few calories and, to top it all off, they're good for you!
Second, I'd go for fruit (especially berries)
Third, fish (lower in calories than meat and poultry)

Originally Posted by Glory87:
Vegetables, usually. I usually think of my plate as divided by 4s, 1/2 is for vegetables, 1/4 is for protein and 1/4 is for a healthy carb (brown rice, quinoa, sweet potato, whole grain pasta, etc). That helps me get filled up with healthy, high volume vegetables.

Hi Glory, This is a great concept. An Indian traditional meal did infact use this concept a lot. 1/2 is veggies (usually cooked in lil oil with lotsa spices)...1/4 th is whole wheat bread/rice and the rest 1/4 th is protein (lentils). this is a balanced diet as it gives u all the necessary amino acids, fiber, proteins, vits and minerals etc...

I eat piles of veggies....the plate divided into 1/4's worked for me, too :cb:

But lately I have been enjoying watermelon as a great snack! You get a large amount for not too many calories. :T