I have it once, but I will say it again, and again, and again....

Eat to fill and thrill!

by nutritionist 1/8/2009 9:47:00 AM


While losing weight, you need to focus on eat­ing foods that are not only healthy but will also fill you up, satisfy you and keep you from crav­ing foods you’re trying to avoid. The more satis­fied you feel, the less you will go searching for the candy bowl.

What are the first foods that come to mind when you think about dieting? Salads, fruit, rice cakes and water, lots of water, right? But do any of these really satisfy your appetite? Not a chance!

While eating a large plate of steamed veggies is great for your health, it doesn’t make much of a dent in your appetite.

How and what should you eat to lose weight? Dare I say it: Eat FAT!

Would it surprise you to learn that peanuts could be good for weight loss? The latest research shows that people who eat them are more suc­cessful at both losing weight and keeping it off. In a Harvard study look­ing at two groups of dieters (Mattes and Voisard 1998), the first group included an ounce of heart-healthy peanuts, peanut butter or mixed nuts once a day. The other group did not get the heart-healthy daily snack. A year and a half later the peanut group had lost the most weight and kept it off, while the non-peanut snackers had gained back 5 pounds.
The researchers reasoned that the fat in peanuts kept the snackers fuller longer, thus staving off food cravings for as long as two hours when com­pared to other snacks. Similar findings have surfaced for olive oil, another heart-healthy fat. Dieters who included it in their diet also stayed fuller longer and avoided unhealthy snacks (Chiavacci, 2002). Don’t forget that, although this oil is good for you, a little, at 100 calories per table­spoon, goes a long way.


Here are some simple food combos that can keep you fuller longer:

Add a tablespoon of peanut butter to an apple.
Sprinkle a tablespoon of olive oil on steamed veggies, or sauté veggies in a tablespoon of it.
Eat a small handful of trail mix with your non-fat latté.
Add a small can of tuna or salmon to your green salad.

I would add almond butter, cashew butter, sunflower butter, soynuts and soynut butter, and avocados!