If you’re dieting to lose weight or to maintain your weight, one dieting advice you might have received in the past is that you should eat until you feel full, so you don’t overfeed and eat too many calories.
However, your satiety is controlled by the type of food you’re eating. That means, you are likely to eat more of a particular food before you feel full than when you’re eating another type of food.
For instance, you can eat 200 calories of chicken breast before you feel full. On the other hand, you might munch 400 calories of cake before your hunger subsides.
Thus, some foods make you feel full faster, while others make you eat more before you feel full or before your hunger is satisfied.
This means, with the right type of food, you can actually eat less calories and feel full. So, the real advice to follow is, for you to lose weight choose food or meals that make you feel full faster at the same time containing less calories in them.
Don’t eat food that contain lots of calories and makes you eat more before you feel full. If you do, you’ll eat more calories and you’ll gain weight.
Classifying foods that make you feel full fast and with low calories
Foods that make you feel full faster have certain qualities.
High protein foods: Foods that are high in protein are more filling than foods that are high in carbs and fats. When you eat food that are high in protein, you feel full fast and you eat less which leads to lowers your calorie intake.
High volume foods: Research shows that high volume foods satisfy your hunger faster and makes you feel full quickly. High volume foods likely contain lots of water, hence contain less calories. If you eat more high volume foods, you’ll get full fast while eating less calories.
High fiber foods: Foods high in fiber also increases your satiety. Fiber provides bulk to your stomach and slows the movement of food in your digestive track, which makes you feeling full for longer periods and makes you eat less.
Eating food with the above characteristics can help you feel full faster, and you can eat to your fullness without eating too many calories.
Here is a list of 10 filling foods you can eat lots of without eating too many calories and without gaining weight.
Beans, lentils, peas and chickpeas are all legumes, and they contain lots of protein and fiber which like we mentioned earlier are filling foods. You can eat lots of legumes to your fullness without consuming lots of calories.
2. Whole Eggs
Though eggs have garnered a bad reputation in the past, they’re incredibly healthy and very high in protein which is a filling food. In fact, eggs are complete protein, which means they contain all nine essential amino acids we need in our body.
3. Boiled Potatoes
A study was conducted which measured the ability of 38 foods to satisfy hunger. Boiled potatoes ranked the highest in the study.
Although potatoes are high in carbs, but they loaded with fiber, vitamins and other important nutrients needed in our bodies.
Also, the type of starch potatoes contain is known as resistant starch, which contains half the calories of regular starch and makes you feel full faster.
4. Citrus Fruits
Citrus fruits like oranges and grapefruit are high in pectin which is known to slow down digestion of food, hence increase your satiety.
They also have high water content of over 87 percent. Which means you can fill up with them easily while taking very little calories.
Studies has also shown that grapefruit promotes weight loss.
Air popcorn is a very healthy popcorn which is very healthy and contains lots of fiber which normally fills you up quickly.
You have to cortious and avoid commercially processed popcorn though as it’s usually high in calories and contains a host of other ingredients which can make you fat.
Of all the proteinous foods, fish ranks second in the satiety index. Fish is a huge source of high quality protein which is known to increase satiety.
It’s also very rich in omega-3-fatty acids which may increase satiety especially in people who are obese or overweight.
So, if you want something you can eat lots of without packing too much calories into your body, then try eating fish.
Fill up your plate with veggies. You’re not going to eat too much. They’re low in calories and high in beneficial nutrients which are needed by your body.
The food that ranks third in the satiety index is oatmeal. It’s a type of porridge or hot cereal which will fill you up quickly, and it does not contain lots of calories.
In fact it has been found to suppress appetite and reduce calorie intake throughout the day when it is eaten as breakfast.