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This Month In Diet
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  • Fill Up on This!
    As soon as you quit the diet and have a full stomach again, the weight returns. The good news is that it’s possible to diet and still feel satisfied. The secret is to eat the right kinds of foods. Read >>
  • Snack on This
    Anyone on a low-carb diet knows how hard it can be to find snacks. From granola bars and crackers to chips, cereal, cookies, and even bananas, the majority of prepackaged and even some natural snacks are high in carbs, calories, and sugars. While snacks can be part of a low-carb diet, the key is to choose the right ones. Read >>
  • Good-Bye, High Cholesterol
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Health and Fitness News

Fill Up on This!

Diet-friendly, filling foods.

How many diets have you been on where you feel hungry all the time? You’re cutting calories, avoiding carbs, or suffering through a cleanse and the foods you’re allowed to eat just aren’t sticking around for long. Many people equate diets with hunger, thinking that in order to lose weight you have to deprive yourself.

Low-calorie diets do limit the amount of food you can eat and they do lead to weight loss, but they aren’t healthy or possible to maintain long term. As soon as you quit the diet and have a full stomach again, the weight returns. The good news is that it’s possible to diet and still feel satisfied. The secret is to eat the right kinds of foods.

Tired of your growling stomach? Look for foods high in fiber, protein, and volume. When you’re not hungry all the time, you’ll eat fewer calories overall. Where can you get started with these magical foods? Keep reading to find out.


Many dieters avoid potatoes because they’re white and starchy, but if you do this, you’re missing out on one of the most filling foods out there. Without piling on butter, sour cream, cheese, bacon bits, and salt, potatoes can be diet-friendly. Filled with fiber, vitamins, and minerals, eat your potatoes baked or boiled for lasting fullness and energy. Get even more fiber by eating the skin.


Beans, lentils, peas, and peanuts fall into the legume category. Filled with nutrients, fiber, and protein, legumes make a great addition to your meal. Make a soup with beans or lentils, include beans in your salad, or put peanut butter in your smoothies for lasting energy and satiety.


Like potatoes, eggs have gotten a bad reputation. Recent research, however, shows that one to two eggs (including the yolk) can be enjoyed every day with little to no risk of developing high cholesterol. Eggs contain all essential amino acids, making them a complete source of protein. A meal that includes eggs keeps you feeling full longer than a meal consisting of simple carbs.


Looking for a snack that fills you up and gives you energy? Look no further than nuts. They may be small, but they’re packed with nutrients, healthy fats, fiber, and protein. Just a few go a long way in helping you feel satisfied. Since they’re high in calories, all you need is a few to fill up, so take your time as you chew them to enjoy their flavor and avoid overeating.

Greek Yogurt

Compared to regular yogurt, Greek yogurt contains twice as much protein and a lot less sugar. Greek yogurt contains dairy proteins, which help keep your blood sugar steady, a big part of dieting success. Top your yogurt off with a few berries or a handful of granola to help you feel even fuller.


If you want a satisfying, diet-friendly snack, eat an apple. The pectin found in apples slows digestion and promotes fullness. Fruit like apples is low in calories and high in fiber. Since an apple takes a while to eat, your brain has time to realize you’re full by the time you’re finished eating. Other filling fruits include oranges, bananas, and berries.


For a breakfast that’s sure to last, eat a bowl of oatmeal. Incredibly high in fiber, oatmeal thickens as it soaks up extra liquid, slowly passing through the digestive tract and keeping you full for hours. Top your oatmeal with a few berries or nuts to increase its staying power.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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