Changes in environment and primitive impulses make our desire to overindulge even stronger – especially when our body wants to prepare for the winter ahead. It doesn’t help either when each festive feast becomes another excuse to overeat, simply to satisfy our uncontrollable appetite. This winter, don’t admit defeat. Top Nutrition Specialist Marina Rösser from leading fitness app company Freeletics (www.freeletics.com), shares her top five foods which can help you to feel fuller for longer:
- FATTY FISH
Ever finished a meal and still felt hungry? If you don’t want to go raiding the chocolate drawer straight after every meal, start eating more fatty fish such as salmon, tuna, mackerel and sardines. Not only do these deliver the Vitamin D that you are lacking in winter due to a lack of sunshine, but they are also rich in omega 3 fatty acids, which make you feel fuller for longer and are said to work with the hormones in your body that tell you to stop eating.
- SWEET POTATO
Sweet potatoes contain almost double the filling fibre than ordinary white potatoes. The best thing is that in the winter, the opportunities to enjoy sweet potato are endless – bake them as fries in the oven, or add them to your colourful spicy curry to strengthen your immune system and warm you up after an outdoor training session. Whichever method you choose, you’re sure to be stuffed.
- NUT BUTTER
Comfort food is usually creamy. But creamy food is usually not healthy. Rather than adding a huge dollop of heavy cream to your sauce or dressing, a tablespoon of creamy nut butter should do the trick. Nut butters (peanut, cashew, almond) may be high in fat, but they are also extremely filling and healthy. When eaten in moderation, they can even help you control your weight. For more recipes and healthy food swap ideas, check out the Freeletics Nutrition app, which is packed full of meal plans and nutritional advice to help you follow a healthy clean eating regime.
- SPROUTED GRAINS
There is growing research around the health benefits of sprouted grains. So far, the method of sprouting is said to not only make these grains (quinoa, spelt, whole wheat) easier to digest, but also increases their essential nutrients such as Vitamin C, soluble fibre and essential amino acids. The increased fibre and longer digestion time make you feel fuller for longer on fewer calories. So instead of grabbing a loaf of white bread next time you’re craving some carbs, try baking your own using ground sprouted quinoa or sprouted spelt flour.
- SHIRATAKI NOODLES
Not only are shirataki noodles extremely low in calories and carbs, they are also super healthy and filling. Made from glucomannan, a fibre that comes from the root of the konjac plant that grows in Japan, this low-carb noodle alternative is 97% water. With just 20 calories per serving, it’s a great low-calorie choice for a warming, spicy asian dish and since the noodles move through the digestive system slowly, they leave you feeling fuller for longer and less likely to go hunting for another snack soon after.
The Freeletics Bodyweight, Running, Gym and Nutrition apps can be downloaded for free in the App Store and Google Play