At last!
A NO-HUNGER
DIET that works
When summer starts to wane, don’t let healthy
eating lapse. Our feel-full diet helps you get on topof hunger and fight unwanted excess weight...
N
ot feeling full enough or
satisfied is one of the
most common reasons
we end up ditching a diet.
So it’s great that satiety (or how to
prolong the feeling of fullness after
eating) is the hot topic in nutrition.
Weight and satiety expert
Dr Barbara J Rolls, from Penn State
University in the US, explains that
limiting calories without paying
regard to their ability to curb appetite
leaves people feeling hungry and
deprived. ‘You may be able to stick
to such a diet for the short-term, but
to be successful at lifelong weight
management, you’ll need to make
food choices that help you feel full
on fewer calories,’ she says.
The best filling foods, which our
exclusive diet is based around, are
those with a ‘low-energy density’,
meaning they aren’t high calorie, yet
they’re bulky and fill your stomach.
Plus, this diet incorporates the latest
findings from researchers at Canada’s
Laval University. They found that
adding metabolism-boosting chilli
spice to a healthy Mediterranean-
style diet hits the sweet spot in terms
of triggering fullness. Follow this diet
and expect to lose 5lb in four weeks...
How the
diet works
These key elements help to keep
you full while you drop the lbs...
✢ WATER Key meals are those where
water is added during preparation,
such as soups, stews and plain pasta.
And foods naturally high in water, such
as fruit and veg.
✢ AIR Airier foods take up volume in
the stomach, helping you feel fuller.
For satiety, popcorn is better than
crisps, and a whipped chocolate
mousse is better than a chocolate bar.
✢ FIBRE Fruit, veg, and whole grains,
like wholemeal bread and wholewheat
pasta, create fullness. Oats, beans
and some fruit and veg contain
a viscous type of fibre that
slows the blood-sugar rise
after eating, helping you
feel full for longer.
✢ PROTEIN These
foods result in a more
effective weight loss
as part of a calorie-
controlled diet.
✢ RED CHILLIES The
capsaicin in chillies helps
boost your metabolism.Pushed for time?
You can substitute the occasional
dinner for a supermarket meal. But
use these criteria when you choose:
The product should have no more
than 120 calories per 100g and
weigh at least 400g (eg, Sainsbury
Be Good To Yourself Chilli Con
Carne, or Tesco Vegetarian
Mushroom Stroganoff with Wild
Rice). Be sure to add lots of
veg or salad.LOSE 5LB
THIS
MONTH!