But,Ãƒâ€šÃ‚Â with more than 72%* of us struggling to maintain a healthy weight whatÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s the alternative?
Diet expert Terri-Ann Nunns suggests we should aim to eat the right foods to keep us full and satisfied, rather than focussing on what weÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢re cutting out.
ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œPeople often think eating less is the best way to lose weight, but this isnÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢t always the case,ÃƒÂ¢Ã¢â€šÂ¬Ã‚Â she tellsÃƒâ€šÃ‚Â Yahoo UK. ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œWhen people follow these diets, they often find themselves hungry and lacking in the ÃƒÂ¢Ã¢â€šÂ¬Ã‹Å“satisfactionÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢ that feeling full provides.
ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œWhen we eat a balanced, healthy diet that keeps us full and not hungry just after weÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢ve eaten, this is much more sustainable and much more likely to be more beneficial in the long run.ÃƒÂ¢Ã¢â€šÂ¬Ã‚Â
READ MORE: The time of day when you burn most calories
Eating larger, more filling meals also prevents us from falling victim to snack culture, according to Nunns. According to a OnePoll survey, 68% of office workers admit they snack twice a day.
ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œWhen weÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢re hungry, we snack and this is often where additional calories come in. We often mistakenly think that a ÃƒÂ¢Ã¢â€šÂ¬Ã‹Å“little snackÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢ wonÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢t impact our diet, but extra 100 or 200 calories here and there can bump you over your daily limit.ÃƒÂ¢Ã¢â€šÂ¬Ã‚Â
So ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ eat more, but still lose weight? WeÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢re sold.
When it comes to what foods you should be eating in order to stay full, Nunns said as a general rule you should focus on a combination of fibre and protein.
However, other factors ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ such as the amount of water in foods ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ can also add to a foodÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œfilling factorÃƒÂ¢Ã¢â€šÂ¬Ã‚Â.Ãƒâ€šÃ‚Â
Here are the foods you should be stocking up on in order to keep you full throughout the day.Ãƒâ€šÃ‚Â
Whether theyÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢re cooked in a hearty porridge or eaten as part of a Bircher muesli as the weather gets warmer, oats are great at filling you up.
ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œAs well as being low in calories, oats are also a great source of fibre ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ which is what helps you feel full, as well as its ability to soak up water,ÃƒÂ¢Ã¢â€šÂ¬Ã‚Â says Nunns. ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œIf you start your morning with a good bowl of oats, youÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢re likely to feel satisfied until lunch and wonÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢t be tempted to reach for snacks.ÃƒÂ¢Ã¢â€šÂ¬Ã‚Â
This is all thanks to a component in spinach called thylakoids, which encourage our bodies to release satiety hormones which keep us fuller for longer by slowing down the rate at which we digest fat.
Aside from spinach, other leafy veg such as Brussels sprouts, kale and broccoli are full of fibre to keep you fuller longer ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ while ensuring you get essential vitamins in your diet.
Homemade soup is a dieterÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s dream: low in calories but high in nutrients ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ especially if you include the fibre-packed veggies mentioned above. SoupÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s filling because itÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s basically a blended meal, after all. Plus, making soup yourself can help you avoid the added salt and preservatives sometimes associated with shop-bought varieties.
While drinking water before or after a meal isnÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢t enough to keep you full, one study has shown eating water-rich foods can help to keep you full ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ whether this is smoothies, water-rich fruits and vegetables like melon and cucumber, or, in this case, soups.
ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œItÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s also been found that smooth soups actually leave the stomach at a much slower rate than solids, explaining why they help you stay feeling full,ÃƒÂ¢Ã¢â€šÂ¬Ã‚Â she adds.Ãƒâ€šÃ‚Â Ãƒâ€šÃ‚Â
Whether scrambled, boiled or fried, eggs are a brilliant food for those looking to lose weight.
Not only are eggs high in protein, they also stimulate the production of a hormone called PYY in our bodies which is associated with suppressing your appetite, according to research.
Another study found egg consumption is linked to a decrease in in ghrelin ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ also known as the ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œhunger hormoneÃƒÂ¢Ã¢â€šÂ¬Ã‚Â ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ which stimulates appetite, increases food storage and encourages our bodies to store fat.
While ideally you should focus on filling up at meal times, almonds are a good bet for a healthy, filling snack for those days we you need extra energy,Ãƒâ€šÃ‚Â suggests Nunns.
ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œNuts are a great snack for multiple reasons as they all contain heart-healthy fats and are a great source of energy, but almonds in particular also have a high amount of fibre which is an essential part of the diet to help you feel fuller for longer,ÃƒÂ¢Ã¢â€šÂ¬Ã‚Â she says.
Just watch your serving size, as nuts are high in calories ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ between 10 and 15 should be enough to keep you full.
One study found eating meals based around protein-rich legumes such as beans and peas keeps you fuller than eating pork or veal based meals.
This in turn means you eat less ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ the study participants who ate the veggie meals ate 12% less calories in their next meal compared to those who consumed the meat dish.
Interestingly, even when the beans and peas meals did not contain as much protein (which we typically associated with ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œfullnessÃƒÂ¢Ã¢â€šÂ¬Ã‚Â) than the veal or pork meals, they still won in the filling stakes ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ thanks to a higher fibre content.
You may think loading up on low-fat, Greek-style yoghurt is a fool-proof way to keep you slim, but Nunns recommended going for the real deal is a better plan for a filling breakfast.
ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œNot only is Greek yoghurt rich in calcium and low in sugar, itÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s also incredibly high in protein. It has around twice the amount of a normal yoghurt and has roughly the same as a piece of lean meat,ÃƒÂ¢Ã¢â€šÂ¬Ã‚Â she says.
The method is tried and tested: in a study of overweight teenagers, subjects who ate a high-protein breakfast containing Greek yoghurt (as well as lean meat and eggs) had a reduced daily food intake compared to those who ate a normal-protein breakfast. Time to stock up.
WeÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢ve all been told the ÃƒÂ¢Ã¢â€šÂ¬Ã…â€œyouÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢re not hungry, youÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢re thirstyÃƒÂ¢Ã¢â€šÂ¬Ã‚Â familiar, and research shows there really is some truth to it. Apparently, our brains are not very good at distinguishing between hunger and thirst ÃƒÂ¢Ã¢â€šÂ¬Ã¢â‚¬Å“ so, if youÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢re feeling peckish between meals, itÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s recommended you drink water and then wait 20 to 30 minutes before reaching for a snack.
*According to stats from LightLife Fast
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