12 Foods That Will Keep You Full For Longer
Remember that to lose weight there is nothing better than following a healthy, varied diet with quality food. Also, don’t forget that it’s important to stay active and exercise regularly.
When one is trying to lose weight, it is necessary to expend more energy than is consumed. However, the feeling of hunger is one of the main reasons why most diets fail.
Functional foods that improve satiety may have important practical application in increasing adherence to weight loss diets and therefore promoting sustained weight loss.
Still, you can fill your stomach without consuming additional calories. In fact, eating certain foods sends a signal to the brain that you have finished eating, quenching your appetite.
12 foods with satiating effect
Various foods and food groups show promising potential to induce satiety. However, it is important to recognize that the short-term effect of a food does not always translate into greater long-term weight loss.
In addition, it is convenient to remember that a varied and complete diet must be followed so that there is no nutritional deficit. It is recommended to go to a nutritionist to develop the most appropriate diet according to our needs.
1. Apples
The results of this study suggest that eating whole fruit, including apples, at the beginning of a meal may be an effective strategy to increase satiety and decrease energy intake at a meal. The fiber and water in the apple will help you feel full. Therefore, you will arrive at the food less hungry.
2. Avocados
Eating half an avocado for lunch can help you feel full for the rest of the afternoon, according to a study.
3. Beans, chickpeas, and lentils
Stew (chickpeas, lentils, and beans) is a protein-rich dish that also contains fiber, antioxidants, B-complex vitamins, and iron. Rich in protein and fiber, these grains may be the ideal candidate to promote satiety at meals.
4. Soup
In a Penn State study, people who ate a low-calorie, broth-based dish as their main meal reduced their total calorie intake by 20 percent. Soups can put our appetite in check, since they take up a lot of stomach volume, but contain very few calories.
5. Pickles
Pickles and other pickled foods have short-chain fatty acids. Therefore, they help strengthen the bond between the gut and the brain. However, more studies are needed to confirm its satiating effect.
6. Probiotics
Probiotics are believed to reduce appetite and aid in weight loss, although research conducted so far is inconclusive.
Probiotics also include fermented foods.
7. Chile
Capsaicin, the compound in chili peppers, triggers our metabolism. Recent research from the University of Maastricht in the Netherlands shows that spice can also control appetite.
The study, which was published in the journal Appetite , found that adding 1/4 teaspoon of chili to each meal increases satiety and fullness. What’s more, some of the participants were only allowed to consume 75 percent of their recommended daily calorie intake, but did not feel like continuing to eat after dinner.
7. Dark chocolate
When you have a sweet tooth, eat dark chocolate. Dark chocolate can help lower blood pressure and protect the heart and brain.
Additionally, in this current study, consuming dark chocolate reduced hunger more than milk chocolate.
8. Eggs
Starting the day with eggs will leave you satisfied until lunchtime. Research from the University of Missouri at Columbia suggests that eating a 300-calorie breakfast made up of 30 to 39 grams of protein reduces feelings of hunger and increases satiety during the time between breakfast and lunch.
What’s more, research revealed that those who eat high-protein breakfasts consume fewer calories throughout the day.
9. Walnuts
Nuts are another filling food that can help you eat less. In a study in the British Journal of Nutrition, obese women who mixed 3 tablespoons of peanut butter with cream of wheat cereal and orange juice felt full for up to 12 hours after finishing breakfast, unlike those who they did not eat nut products.
Walnuts help control your appetite as they are rich in healthy unsaturated fats, along with protein and fiber.
10. Oats
Oatmeal will keep you feeling fuller longer, suggests a study in the Journal of the American College of Nutrition. Participants were served 250 calories of cereal or oatmeal with 113 calories of milk. Those who ate oatmeal were satiated longer and experienced a greater reduction in hunger and decreased desire to eat compared to consumers of ready-to-eat cereals.
Because the difference? Oatmeal is high in fiber and protein and also has a higher amount of beta-glucan, the sugars that give oats its heart-healthy properties, hydration, and molecular weight compared to ready-to-eat cereals .
11. Water
Drinking water can deceive the belief that you are hungry. Why? The symptoms of hunger are similar to dehydration: low energy consumption, reduced cognitive function, and poor mood.
So the next time you crave a snack in the afternoon, drink a glass of water and wait 10 minutes. It is likely that your hunger pangs have passed and you have saved hundreds of calories.
12. Whey protein
Whey protein, one of the two proteins that make up dairy products, may be the most filling type of protein.
According to one study, people who drank whey protein ate 18 percent less than those who had a carbohydrate drink within two hours of consuming it.
Remember that to lose weight there is nothing better than following a healthy, varied diet with quality food. Also, don’t forget that it’s important to stay active and exercise regularly.
