10 Healthy Filling Foods for Weight Loss

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Filling Foods For Weight Loss

Definition of the perfect food sounds something like a food that is not only tasty but also healthy, full of essential nutrients and the one giving the feeling of fullness, hence keeping away from meals for a long time. Founder of the Yale University Prevention Research Center, David Katz, who is also the M.D, says in one of his statements that “Foods that promote satiety (a feeling of lasting fullness) do exist. Another expert, Barbara Rolls, who has done a Ph.D. and is the writer of The Ultimate Volumetrics Diet says that “Fiber and protein can help”, to a question that what makes some grub extra satisfying.

Consuming a bang increased in number is what matters most. The food must not be very heavy but low in calorie content, still initiating the feeling of fullness. It is, therefore, not easy to find such a portion of food without having the required knowledge. Barbara Rolls further says that “allow you to eat more without gaining weight”. If you are also the one looking for such foods then this blog is probably for you.

1) Baked potato

Potato is blamed for putting on weight, however, this is not the case. It controls hunger in an extraordinary manner. Potato in its baked form has an ability to curb hunger and producing healthier benefits for physical, mental and psychological health. A study was done that measured the satiating index of around 38 foods. It included whole wheat bread as well as rice.

The one which secured the number one ranking on the list was boiled potato. People said that they feel full even after two hours of consuming them. Most of the time, people skip potatoes because they contain vast amounts of carbohydrates. Potato in all its forms, whether be baked or boiled, contains huge reservoirs of fibers, nutrients, and essential vitamins. As a result of all these ingredients, your body receives huge energy, keeps you steady and helps you in staying full for longer times.

How to feel even fuller:

If you eat the baked tubers with their skin on, you will get an extra 160 calories per pop. The same goes for the baked tubers, you just need to keep on their skin.

2) Eggs

A study was conducted in Saint Louis University that shows that people who take eggs in their breakfast have fewer calories as compared to those who eat a bagel. RD, spokesperson for the Academy of Nutrition and Dietetics, Joy Dubost says that “Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can’t make itself. Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite”

How to feel even fuller:

Most of the people leave the yolk, however, it contains most proteins of the egg and is very important in this perspective. Further adding different vegetables and enhance the content of the volume of fiber. In this way, few extra calories are added. Egg contains 78 calories as compared to a spinach cup that has only 7 calories.

3) Bean soup

Barbara rolls says that “Soups have a high water content, which means they fill your stomach for very few calories”. A heavy content of fibers and maximum starch are present in the bean soups made up of broth. This perfect match of ingredient slows down the production of sugar and its release in the blood, hence, feelings of fullness generates and hunger is curbed. Barbara rolls add that, “Once in the stomach, fiber and water activate stretch receptors that signal that you aren’t hungry anymore”. It contains only 150 calories.

How to feel even fuller:

Go for bigger soup instead of a cracker pack. According to Barbara Rolls, beans are helpful in a sense that they have calories of their own that are starchy and satisfying. If you do not like soup add lentils in it. You may also add black-eyed peas or can go for navy or kidney beans along with a salad based on vinegar.

4) Greek yogurt

A research was carried out at Harvard University where a group of researchers studied the eating habits of around 120,000 people for 20 years and reached the conclusion that the single best food of all times. With gradual development, people shifted towards eating food that is protein-packed instead of trying yogurt.

A study at Nestlé Nutrition Institute shows that eating dairy products not only prompts a feeling of fullness but also keeps the blood sugar levels stable and static. Dubost says, “Greek yogurt, which is strained to remove liquid whey, contains double the protein and less sugar than regular yogurt”

How to feel even fuller:

You may add different fibrous foods into the top yogurt. Raspberries have 4 grams of fibers in half a cup. On the other hand, cereals like Kashi Go Lean Crisp Cinnamon Crumble have 9 grams of fiber present in three-quarters of its cup.

5) Apple

Apple is a naturally occurring fruit that is considered a perfect meal. Organic apples further help in the accomplishment of our task. According to a study that was conducted in Gastroenterology, an apple contains pectin that is a hormone that slows down the digestion and prompts the feelings of fullness. People who eat an apple in the place of their meal, feel more satiated and eat fewer calories as compared to the ones they consume while eating the meal.

Eating an apple in its actual form is preferable to apple juice. According to Susan Robert who is a Ph.D. professor of nutrition at Tufts University, “Whole apples take a long time to eat for very few calories”. Barbara Rolls further adds that “Your body has more time to tell your brain that you’re no longer hungry. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight”.

How to feel even fuller:

You can add the chunks of apple to salad or oatmeal. Slices of apple can also be eaten on a turkey or on a whole wheat sandwich.

6) Popcorn

Popcorns are not only the partner for movie night but they carry some really needed ingredients that help in staying full for longer hours. These are such a light food that one can easily eat 3 full buckets of popcorns in contrast to only a quarter bucket of potato chips. According to Barbara Rolls, “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”

How to feel even fuller:

You can add a little amount of red pepper on popcorns. A recent study conducted in a Purdue University reveals that people who added around half a teaspoon of red pepper or any other spice remained full for even longer times.

7) Figs

As figs are highly popular to be used as a cure for the sweet tooth. Figs that are truly fresh have sweet flesh as well as higher density. These are rich in fiber content. Per gram of figs contains 37 calories. The release of sugar in the blood is therefore slowed down and the erratic that is caused because of cookies, cakes, and pastries are curbed.

How to feel even fuller:

You may slice fig and add protein into its halves. Goat cheese and walnuts can also be added.

8) Oatmeal

Oatmeal is also one of the meals causing the feeling of fulfillment. It has lots of fiber content. Moreover, it soaks up a lot of liquid with itself that hydrates the body for longer times and curbs hunger. When skimmed milk or water is used, oats become heavier and thick, they require a lot of time to digest. It means that they stay for a longer time in the stomach.

How to feel even fuller:

The function of oatmeal can further be enhanced by adding almonds on the top of it. According to Dr. Katz. “The nuts pack protein and fiber and contain unsaturated fats that can help stabilize insulin levels,” regulating blood sugar”.

9) Wheat berries

The maximum amount of fibers, as well as proteins, is found in wheat berries that are the whole wheat kernels. They contain the highest fibers and proteins in their single servings of any kind of grain, most probably 6 grams of protein and along with 6 grams of fiber. Robert delineates that, “Protein triggers the hormone ghrelin to tell our brain that we are satisfied and fiber activates appetite-suppressing gut hormones”

How to feel even fuller:

You may do what the celebrity chef Ellie Krieger does lots of time. Add some apples in the berries. Nuts can also suffice along with other foods that are diet friendly and make a scrumptious salad.

10) Smoothies

The majority of the beverages which are present in the market do not reduce rather increase the hunger excluding those drinks that are mixed with air and then sealed. Research conducted at a Penn State University shows that these drinks make people feel satiated, making them eat less in their next meals. One thing must be kept in mind that your smoothies should not be enriched in calories or have a high sugar level. Health advantages are compromised when drink has high sugar levels such as in flavored juices and syrups.

How to feel even fuller:

Take a blender, add milk that is low in fats and adds some ice as well. Fruits can also be added. Blend the thinks perfectly. Strawberries that are 92% water and very low when it comes to the energy can be tries. Bananas, full of resistant starch make a good combination too.

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