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This is interesting! Especially if you’re on a fat-loss diet. And it’s going to be a shocker for some of you…because it was for me.
Researchers have compiled what is called…
THE SATIETY INDEX
At the University of Sydney, researchers tested different foods for their ability to make you feel full i.e. their effect on satiety.
They established a baseline by giving white bread a score of 100 and ranked everything from there. So if something has a score of more than 100, it’s more filling than white bread. Less than 100, it’s less filling than white bread.
Here are some of the top results. Then I’ll give you the full list of the satiety index below:
- Potatoes: 323%
- Oatmeal: 209%
- Oranges: 202%
- Apples: 197%
- Brown Pasta: 188%
- Beef: 176%
- Baked Beans: 168%
- Popcorn: 154%
- Eggs: 150%
Researchers fed subjects an exact 240 Calories worth of all the foods to make sure the energy content was standardised.
I don’t think many people will be surprised that eggs, beef and oatmeal are filling.
But potatoes, apples, popcorn? Yeah I find that a little surprising.
However, even when coaching people to get shredded, I do recommend potatoes (some of you may be surprised at that). But my followers who have successfully gotten shredded on my fat-loss plan (Total Six Pack Abs) know very well that potatoes are highly recommended once a week – and even on the lower-carb portion – there is enough of a carb allowance for some potato.
Click here for the full Satiety Index - a list of all the most filling foods Click To Tweet
Now here’s the full Satiety Index…
NOTE: If you liked this content, I also made a list of the top 20 foods to eat to get ripped. You’ll find it extremely helpful in your quest to get shredded. If you would like access to the full list for free, just type in your email below.
You don’t have to go to your email; the info you need will appear immediately after you enter your email. Enjoy…
Thanks! Here's what you wanted. Enjoy...
So cake, croissants, ice cream, muesli – not so filling.
Fish, beef, beans, potatoes, apples, eggs, oats – good to go (as far as making you feel full).
If you find creating a shredding diet a headache, or if you’re confused by figuring out calories, macros (right levels of protein, carbs, fat) – I can take care of it for you. I’ll ask for your stats and come back with your full plan. See details on my new Coaching Page here.
Ok, I’m about go go smash my THT workout!
If you have questions, you can ask me below 🙂
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HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
I highly recommend MyProtein for all your supplement needs.
GO TO MYPROTEIN UK/EUROPE
GO TO MYPROTEIN USA
- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
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