Over snacking is a common problem that causes weight gain in many people. And one of the main reasons for over-snacking is uncontrolled hunger. This is due to eating foods that are easily digested by the body. Here is a solution that is eating filling foods and they will help with weight loss.
Different types of foods affect fullness differently. And for weight loss, you must choose foods with a longer effect of fullness.
The most filling foods will help you stay satisfied longer so that you that do unnecessary snacking. Also, being satisfied upon eating your next meal will make you eat less thus consuming fewer calories.
Examples of filling foods eggs, nuts, smoothies, Greek yogurt and many more discussed in this article.
What makes food filling.
Satiety is the feeling of fullness and loss of appetite that develops after eating.
Eating foods that have high satiety will make you feel satisfied for long periods and time and you will eat fewer calories.
Here is what makes food satisfying and able to stay longer in the stomach;
Proteins are able of reducing appetite and hunger levels. They are capable of reducing hunger hormones called ghrelin.
Therefore, foods rich in proteins will be able to make you feel full for longer and reduce your appetite.
Fiber provides bulk in the stomach and helps you feel full longer. Foods that are rich in fiber take longer to be digested making them satisfying food sources.
High in volume.
Some foods contain a lot of water or air and this helps with satiety. An example is watermelon which consists of 90% water and will make you feel hydrated and full.
Low in energy density.
This simply means that the foods are low in calories for their weight. Such foods contain a lot of water and fiber yet they are low in fats.
What are the most filling foods with the least calories?
For weight loss, oats are always recommended in many diets. This is because they are high in proteins and fiber that makes you feel satisfied longer and controls appetite.
Oats are also low in calories with half a cup of oats containing 148 calories but packed with 5.5 grams of proteins and 3.8 grams of fiber.
Eggs are killer weight loss foods and are among the healthiest foods you can eat. They are rich in proteins, healthy fats and essential vitamins and minerals that are needed by the body.
They are low in calories with about 78 calories yet high in nutrients that makes them satisfying. Starting your day with eggs is known to make you eat less and stay satisfied till lunchtime.
Here is an article about how eggs can boost weight loss.
3. Lean meat
Lean meat is low in calories and can effectively reduce hunger and appetite between meals. Examples of lean meats like chicken breasts and low-fat cuts of red meat contain about 185 calories yet with 35 grams of proteins.
4. Boiled potatoes.
Many people are discouraged to eat potatoes while on a weight loss diet due to the high calories that can be got from French fries.
Boiled unpeeled potatoes will give you a different experience since they are good sources of several vitamins, high in water and contain moderate amounts of fiber and proteins.
Boiled potatoes are among the most satisfying foods and they can help you eat fewer calories.
Legumes are high in fiber and healthy proteins. Eating legumes is known to keep you satisfied for longer periods of time.
Legumes such as beans, peas and lentils can make you feel satisfied for longer yet they are even low in calories. One cup of cooked lentils can provide about 230 calories with 16 grams of fiber and 18 grams of proteins.
It is rich in healthy fats and proteins yet can be low in calories if chosen wisely. For example, a 3 0nce serving of cod can provide around 15 grams of proteins yet it has around 70 calories only.
The proteins in fish can decrease your appetite and reduce ghrelin a hunger-stimulating hormone in the body.
Nuts are energy-dense and are high in healthy fats and proteins which makes them satisfying.
They can be great snacks for weight loss as they are low in calories.
For instance, almonds and walnuts are examples of nuts that are satisfying and will lead to weight loss.
Many beverages aren’t able to satisfy hunger effectively but with smoothies, it is a different story. Smoothies are able to make you feel satisfied longer and you will eat less on the next meal.
The reason why smoothies are satisfying is the combination of fruits with high fiber content.
But carefully on the selection of fruits you use while making smoothies as adding in some fruits with high calories can cause a calorie bomb smoothie. Read on if you want to know recipes of smoothies that are satisfying yet they are low in calories.
9. Greek Yogurt.
Greek your hut is thicker than regular yogurt which makes it more satisfying since it also takes longer to be digested.
It is high protein which increases the feeling of fullness that can help you feel less hungry.
10. Cottage cheese.
Cottage cheese is high in proteins, low in calories, fat and carbs.
The high protein content will help you feel full for longer periods of time.
Most filling fruits.
Fruits have a low energy density and contain a lot of fibers. It is important to note that it is better to eat whole fruits than taking fruit juice as it is not satisfying.
Examples of fruits that are satisfying
The high-water content in watermelons makes them satisfying as they will keep you hydrated while supplying very few calories.
A 150 grams diced watermelon contains around 46 calories while it will keep you hydrated which will give you a feeling of fullness. Even on your next meal, you will consume less food.
Berries are sweet, can be eaten in many ways and they are satisfying. They are low in calories yet rich in dietary fiber that can keep you satisfied for a longer period of time.
For instance, one cup of strawberries contains under 50 calories and provides 3 grams of dietary fiber. Examples of berries that are satisfying yet low in calories include; Raspberries, strawberries, goji berries, acai berries and cranberries.
- Fruits that are high in fiber.
Apples, bananas and oranges all have around 3 to 4 grams of fibers which makes them satisfying fruits.
Most filling vegetables
The most filling vegetables are those that have high fiber content. Vegetables are healthy in every diet as they provide many important nutrients and vitamins.
Examples of satisfying vegetables;
What should I eat for breakfast to stay full?
Having a satisfying breakfast can help you lose weight. The satisfactory will stop you from unnecessary snacking and make you eat less on your next meal.
A light and unsatisfactory breakfast will slow down your metabolism and make you eat a lot on your next meal.
Here is what you should eat for breakfast to stay full up to your next meal.
A meal containing eggs.
Eggs are known to make you feel satisfied for longer yet they are healthy in proteins and can be eaten in numerous ways.
Whether boil or fried, eggs will make you satisfied and provide you with important nutrients.
These are healthy carb sources that will satisfy you and they are low in calories. The presence of fiber in whole grains will give you a feeling of fullness for longer periods of time.
Examples of whole grains are millet, corn, barley and whole oats.
When smoothies are made with fruits that are high in fiber, they can be satisfying for long periods of time.
Apple spice smoothie, Vanilla chai breakfast smoothie and ‘Peach Out’ Peach Oat Cobbler are some of the smoothies you can take to stay full longer. You can read more on Smoothies that can make you stay full yet are weight loss friendly.
Oatmeal is a worldwide delicious breakfast that can make you stay satisfied up to your next meal. The presence of fiber in oats makes it more filling.
Oats can be spiced with the addition of fruits to like strawberries to give a more satisfying breakfast.
For breakfast, you can eat foods that are high in fibers. Examples are bananas, strawberries, blueberries, grapes and apples.
The bottom line: for a satisfying breakfast you should choose foods that are rich in fiber. Always try to avoid that are high in calories as they will cause weight gain.
You may ask where are other filling foods like avocados, they weren’t included in this article because they are high in calories. Although some foods are filling, being high in calories will not help in weight loss.
Therefore, on the selection of filling foods, always choose foods that are high in fiber, proteins or those that are low in energy density. These will help you feel satisfied longer and help you avoid unnecessary cravings that could have led to weight gain.