Is your stomach always growling and you always find yourself constantly reaching for a snack? Then these tasty and delicious teats can help you feel full longer.
Apples contain pectin, which slows digestion and promotes a feeling of fullness. Whole apple takes a long time to eat for just a few calories. Your body has more time to tell the brain that you are no longer hungry. That means you can consume lots of this high-satiety and low-energy-density fruit but avoid feeling deprived while losing weight.
2. Baked Potato
Whether boiled or baked, potatoes are filled with fiber, nutrients and vitamins. The result is you get a steady source of energy after consuming them.
3. Bean Soup
Soups contain high water content, meaning they can fill the stomach for very few calories. Broth-based bean soups, contain a high dose of resistant-starch and fiber, which helps slow the release of sugar into the bloodstream.
Eggs are rich in appetite-squashing protein. This is why individuals who consumed eggs every morning lost more weight and felt less hungry, compared to those who ate bagels for breakfast. You can add in some vegetables like brocoli or artichoke to add more fiber.
A 2 tablespoon of flaxseed contains almost 4 grams of fiber. You can make you meal more filling and satisfying by sprinkling on ground flaxseed.
You can stir them into yogurt, on top of roasted vegetables, salad or swap them for bread crumbs.
Figs are considered to be a natural cure for sweet tooth. It has a dense consistency and a sweet flesh that is high in fiber. A 37-calorie fig contains about a gram of fiber. This helps in slowing the release of sugar into the blood, preventing the erratic high caused by cakes or cookies.
7. Greek Yogurt
Research have proven that yogurt is a perfect food for shedding those excess pounds. Individuals who consumed more of the protein-packed food lost pounds without trying.
It was also proven that consuming dairy proteins increases satiety, while reducing the food intake and keeps blood sugar steady. Greek yogurt, contains twice as much protein and less sugar than regular yogurt.
Oatmeal is a filling food because of its high fiber content and its ability to soak up liquid like a sponge. When it is cooked using skim milk or water, the oats thicken and take more time in passing through the digestive system, which means you will feel full longer.
This movie-night fave is a low-energy-density food—for 90 calories, you could eat 3 cups of air-popped corn but just a quarter cup of potato chips. “Popcorn takes up more room in your stomach, and seeing a big bowl of it in front of you tricks you into thinking that you’re eating more calories and that you’ll feel full when you’re finished,” Rolls says.
Most drinks including green juices are less filling than foods, but smoothies are the exception. It is packed with air and the longer you blend them the fluffier they are.
In a study, individuals who drank shakes that were blended for at least 5 minutes consumed about 100 calories less at lunch, compared to those whose smoothies that were blended for just a minute and a half. Both have the exact same ingredients and calories.