Weight loss interventions that work: Lifestyle changes
By Lisa Drayer, CNN
Updated 1924 GMT (0324 HKT) February 28, 2018
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Photos:The 10 most filling foods for weight loss
If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. "Foods that promote satiety" -- a feeling of lasting fullness -- "do exist," insists Dr. David Katz, founder of the Yale University Prevention Research Center.
What makes some grub extra satisfying? "Fiber and protein can help," says Barbara Rolls, author of "The Ultimate Volumetrics Diet." Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, "allow you to eat more without gaining weight," Rolls says. Want some of that? Make room for these secret-weapon picks.
The potato has been unfairly demonized -- it's actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them.
Though potatoes are often shunned because they're considered high in carbohydrates, they shouldn't be. Whether baked or boiled, they're loaded with vitamins, fiber and other nutrients. Result? You get steady energy and lasting fullness after noshing on them.
Feel even fuller: Eat baked and boiled tubers skin-on to get more fiber for just 160 calories a pop.