When people think of dieting, most assume it means eating very small amounts of food. While it’s true you should only eat small amounts of certain foods like sweets and treats, there are some foods – a lot of foods actually – that you can go hog wild on without spoiling your health and fitness progress.
What determines whether you can eat a certain food without restraint? There are a few factors:
- Volume: Some foods are made mostly of water or contain a lot of air which increases their volume without adding calories. High volume foods help fill you up quickly.
- Protein: Studies have proven over and over that protein is more filling than fat or carbs.
- Fiber: Natural fiber in food makes you feel full when you eat it and also slows down food as it moves through your digestive system. This keeps you feeling satisfied long after you’ve finished eating.
Based on this criteria, here are some foods you can fill up on with no regrets.
Citrus fruits like oranges, tangerines and grapefruit are high in water content and full of fiber.