Research has shown that the average person eats about 3-4 pounds of food per day.
If you try to eat a lot less than this?
You are setting yourself up for a binge at some point.
*NEW* Visual Impact Fat Loss Boost Diet
For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.
Your appetite is partially regulated by how full your stomach feels.
Fiber is one way to feel full.
Choosing foods high in water content is another approach to feeling full.
Oatmeal is a killer weight-loss food because it is both high in fiber and water content.
This article will focus specifically on water.
I’ll cover fiber in a future article.
The satiety of food is largely tied to how much water it holds.
A satiety index study showed that boiled potatoes rank the highest when it comes to feeling full.
Despite ketogenic and low carb diets being popular, it is hard to beat the potato when it comes to weight loss.
In fact, I have written a detailed article on how to lose weight by eating potatoes.
For the most part, foods with higher water content are less calorie dense than foods low in water.
For instance, 1 pound of cheddar cheese has about 1,500 – 2,000 calories and 1 pound of strawberries has about 150 calories.
You would have to eat 10 pounds of strawberries to match the calories in 1 pound of cheddar cheese.
Fruits and vegetables are high in water content.
When losing or maintaining weight is the goal, fruits and vegetables should make up a large portion of your diet.
What other foods contain a lot of water?
According to the USDA Food Data Central database, here is the water content of some common foods.
Water Content of Common Foods
100-90%: Cucumber, grapefruit, lettuce, greens, melons, mushrooms, squash, zucchini, tomatoes, bell peppers, cabbage, cauliflower, onions, green beans, broccoli, asparagus, beets, and strawberries.
89-80%: Oatmeal, peas, oranges, carrots, pineapple, apples, apricots, jello, grapes, kiwi, mangoes, bean sprouts, brussels sprouts, pears, plums, and yogurt.
79-70%: Potatoes, rice, corn, bananas, quinoa, eggs, oysters, avocados, pomegranates, sweet potatoes, pudding, and canned beans.
69-60%: Poultry, pasta, beef, lunch meat, hummus, ice cream, pork, canned tuna, salmon, and ice cream.
59-50%: Cream cheese
49-40%: French fries, sausage, and cheesecake.
39-30%: Cheese, bread, bagels, and dried fruit.
29-20%: Cake, dates, and pepperoni.
19-10%: Cookies, jerky, raisins, energy bars, and brownies.
9-0%: Chocolate, candy bars, breakfast cereal, potato chips, pretzels, crackers, nuts, oils, and popcorn.
I’m not saying you should ONLY eat water-rich foods.
For instance, I eat a couple of pieces of toast when I don’t feel like making oatmeal in the morning.
This doesn’t fill me as long as oatmeal, so I will have a large Honeycrisp apple later in the day.
Apples are not only are high in water, but they also contain pectin which expands in the stomach to help make you feel full.
I’ve been recommending apples for years as a rapid fat loss aid.
An apple with a Diet Coke or sparkling water is a way to kill hunger if you are trying to keep calories to a minimum. There are very few 100 calorie snacks that will fill you up as long as an apple will.
What are other filling snacks and meals?
Soups, salads and stir fry all contain water-rich foods.
I shared my recipes for these several years ago.
With these tempting names, I’m shocked that my recipes aren’t famous.
Soup, in particular, is an extremely effective meal to focus on when fat loss is the goal.
I like to load the soup up with vegetables and a lean protein like chicken breasts… or beans if you want a vegan version.
Here’s an interesting point…
You can’t just drink water alongside food to get the same effect as eating water-rich foods.
This study pretty much sums it up in the title:
Intake of water from foods, but not water from beverages, is related to lower body mass index and waist circumference in free-living humans.
You can’t make up for a lack of water in foods by drinking water.
*NEW* Visual Impact Fat Loss Boost Diet
For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.
You really need to seek out water-rich foods.
Next time you go to the grocery store, try to increase the number of 80%+ water content foods you add to your cart.
This will make creating a calorie deficit easier.
The end result will be increased fat loss.
Cheers,
-Rusty Moore
As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.
Click Here to check out my premium courses.
