Tag Archives: feel full

Beans, Chickpeas May Aid Weight Loss

Beans, peas, lentils and chickpeas may be great for weight loss, according to a new Canadian research study.

Beans, Chickpeas Aid Weight Loss

Beans, chickpeas or also known as “pulses”, help you feel full to lose weight. Photo by the Globe and Mail

Data from 21 clinical trials that was analyzed on foods known as “pulses”, found that they can help people on a diet feel full and lose unhealthy weight. Beans, peas and other legumes are some of my favorite foods in my diet so this is good news for me as well. I could eat beans almost every day with rice and not get tired of it. Consuming these pulses on a regular basis means I am maintaining my weight while eating something I enjoy at the same time.

“Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think more importantly, prevent you from gaining it back after you lose it,” study lead author Russell de Souza, a researcher at St. Michael’s Hospital in Toronto, said during a hospital news release.

These foods are high in fiber, protein, vitamins and minerals so there is no question how they help you lose weight or lower cholesterol levels if consumed regularly.

The new analysis in the trial included a total of 940 adults who began eating one serving (3/4) cup of pulses each day. They lost 0.75 pounds on average over a six week period without making any extra effort to stay away from other kinds of foods, said researchers. This may not seem like a lot of weight loss but the fact that pulses suppress appetite is the main point. When you feel full, you eat less. The Canadian team also noted that pulses have a “low glycemic index” — meaning that they break down slowly in the digestive tract.

Prior research has found that one serving of legumes makes individuals feel fuller. Each time I eat a few good servings of beans or peas I always have a low appetite and feel less hungry later.

“This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31 percent, which may indeed result in less food intake,” Russell de Souza, the study’s lead author and researcher with the Li Ka Shing Knowledge Institute of St. Michael’s Hospital, said in a statement.

I love the fact of adding foods to your diet instead of removing them to lose weight and most diets fail according to research. It excites me even more that eating beans and peas has been shown to lower bad cholesterol while lowering the risk of heart disease at the same time.

To say the least, if you love beans, chickpeas or other legumes like I do, you should eat them more often to lose weight and improve your health for the future.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Souza et al. “Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials” Am J Clin Nutr ajcn124677First published online March 30, 2016.doi:10.3945/ajcn.115.124677

Drink More Water to Lose Weight

Drinking water not only keeps your body hydrated but it is good for weight loss as well. According to a study published in the journal Obesity, drinking 16 ounces of water before you eat can help you lose weight.

Drinking Water to Lose Weight

A study says drinking 16 ounces of water before each meal can help you lose weight. Photo by Charming Style

Researchers gathered 84 adults with obesity for a 12 week study in which they received general weight loss advice. They were split into two groups with one group drinking 16 ounces of water 30 minutes before they ate. The other group was told just to imagine they were full before they ate. I bet it was very difficult just thinking about being full when they were probably starving!

Everyone’s weight was observed throughout the study and urine was monitored as well to make sure the first group was definitely drinking more water. Their physical activity was observed also but it did not change.

The group that drank more water lost nearly three more pounds than the group that did not increase their water consumption. The results got better as they drank more water; the ones who drank 16 ounces before each meal lost 9 pounds over the course of the study. Dr. Amanda Daley, study author of the University of Birmingham in the U.K., says that it is equivalent to what you get from Weight Watchers. I guess that a half a pound to 2 pounds weekly is a great start for weight loss.

The reason water is so effective may be because “it fills you up” and helps you feel full, Daley mentions. I know each time I am hungry and have a glass of water, I usually do not have much of an appetite and I find myself eating less. Daley says that drinking a couple of glasses of water thirty minutes before you eat gives you time to feel fuller, which can help influence decisions on what you consume.

Drinking more water along with diet and exercise is a good fat loss strategy in my opinion. I understand this is just the beginning and more research is necessary before scientists can fully understand it. I believe drinking water is one of the best things you can do for your body and if it helps weight loss, we should drink more.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Parretti, H. M., Aveyard, P., Blannin, A., Clifford, S. J., Coleman, S. J., Roalfe, A. and Daley, A. J. (2015), “Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity”: RCT. Obesity, 23: 1785–1791. doi: 10.1002/oby.21167