A lot can be said about the foods which make you feel full. It’s true that many people are not in control of what they eat, and it seems like food is constantly in their lives. But with a little bit of knowledge, you can learn how to take charge of your eating habits for good!
Controlling how many calories you consume is a big part of successful weight loss or maintaining a healthy weight. However, portion control can be tough – especially if you still feel hungry after eating.
Mindful eating is another way to ensure that you are savoring what you eat and not consuming more than you should be.
While drinking a lot of water before and during a meal can make your stomach feel full, water isn’t a food that provides your body with the important nutrients that it needs to stay healthy. Luckily, there are several nutritious foods that you can eat to make yourself feel full without consuming lots of calories.
The key to these foods is that they either contain a large amount of fiber or protein to keep you from getting as hungry. Here are the foods that you should eat to keep your appetite under control.
1. Apples
Apples offer you a high fiber content and a high-water content – both of which make you feel full after eating them. Since apples do contain a lot of natural sugar, you might be wondering whether your blood sugar will spike and then drop after eating them.
People get hungry after their blood sugar drops. Luckily, apples contain pectin which will reduce spikes in your blood sugar levels – in addition to the fiber that helps regulate your blood sugar. Therefore, you don’t have to worry about apples messing with your blood sugar levels and making you more hungry after eating them. I really enjoy a nice tart apple and a piece of cheese such as cheddar to go with it.
2. Almonds
Some options for foods which make you feel full include almonds. In addition to offering healthy fats that promote good heart health, almonds also contain lots of fiber that keep you feeling fuller longer. In fact, out of all of the types of nuts that you can eat, almonds contain the highest amount of fiber per serving. Almonds make an excellent healthy snack to keep you feeling full between meals.
3. Avocado
Another fruit that contains a high fiber content is avocado. Avocados offer even more fiber per serving than apples. Just like almonds, they offer lots of good heart-healthy fats too. However, avocados also contain a lot more calories per serving than apples. Therefore, if you are trying to lose weight, you will want to watch your calorie intake when you eat avocados.
4. Beans
Beans offer you both soluble and insoluble fiber – both of which provide you with great appetite control and these are exactly the type of foods which make you feel full. Furthermore, all beans are high in fiber content, so it doesn’t matter what kind of beans you like to eat! Black beans and navy beans, both types of legumes/beans, provide you with a good source of protein and carbohydrates. They also make an excellent addition to soups, salads and stews. The key to getting the most out of your weight loss diet is in understanding how to make healthy food choices.
5. Berries
If you enjoy eating berries, you are in luck because they are high in dietary fiber. Therefore, it takes your digestive system a long time to digest them – which means you feel full longer. In addition to being high in dietary fiber, berries offer your body lots of healthy benefits like lowering your blood sugar, removing toxins, providing you with antioxidants and Vitamin C, and satisfying your sweet tooth. Here are a few types of berries that offer good appetite control:
Blackberries / Cranberries / Mulberries / Raspberries / Blueberries
You can eat a bowl of berries as a snack, as well as use them as ingredients with your meals. Some people even make healthy smoothies from berries. In addition, look no further than these best herbal teas for digestion! These delicious teas are filled with antioxidants and other nutrients.
6. Eggs
A common breakfast food can fill you up and leave you feeling full until lunch. Unlike the other foods mentioned, eggs don’t fill you up because of fiber. Instead, they contain a high amount of protein that leaves you feeling full. Furthermore, eggs reduce your ghrelin levels. Ghrelin is an appetite-inducing hormone. Therefore, less ghrelin in your body means you will have less of an appetite. Eggs, especially the egg whites, are loaded with protein and contain almost no carbs and fat. The average large egg contains around 78 calories and 6 grams of fat-free high-quality protein.
Eggs can be especially beneficial to consume at breakfast because they take a lot more energy to digest than simple sugars that we often eat first thing in the morning. In fact, according to a study from St Francis Xavier University, people who eat eggs in the morning are more likely to stay full throughout the day and be healthier than those who skip eating egg-based breakfasts every morning
7. Greek Yogurt
Greek yogurt is another good source of protein and healthy fat that will make your stomach feel full for a longer amount of time. In fact, it has about twice as much protein as other yogurts. Many people eat Greek yogurt for breakfast. However, it also makes a great snack to keep your appetite in check between meals. Greek yogurt is low in sugar and high in calcium.
8. Oatmeal
Oatmeal is another good breakfast option that will leave you feeling full until lunch time. That’s because oatmeal is packed full of soluble fiber. The oats contains beta-glucan which helps your body release hunger-suppressing hormones that keep your appetite in check. Furthermore, oatmeal contains very few calories, so it’s especially popular with people looking to keep the pounds off. In addition to being diet-friendly, it’s also very heart-healthy due to the fact that it lowers your cholesterol level. The oats attach to your cholesterol and carry it out of your body.
9. Walnuts
Eating walnuts will make your stomach feel full. Walnuts are rich in fiber and low in carbohydrates. Many people use walnuts as ingredients for their salads. However, they make a great snack to munch on between meals too. If you eat them for a snack, you will keep your appetite in check and yourself from eating a less healthy, more fattening snack.
10. Pumpkin Seeds
Finally, Pumpkin seeds are an excellent source of fiber and healthy fats. They are also a superfood packed full of nutritional goodies like vitamins and minerals. Another great thing about pumpkin seeds is that they are low in calories. Therefore, they make an excellent snack, as well as a tasty ingredient with soups and salads. Some people even use pumpkin seeds in their health smoothies.
In short, eating foods rich in fiber content will make you feel full for a longer amount of time. For example, apples, almonds, avocados, beans, and berries are all excellent sources of fiber. In addition to fiber, eating foods high in protein – like eggs and Greek yogurt – will keep your appetite in check as well. Not only does oatmeal contain a large amount of soluble fiber, it also helps your body release hunger-suppressing hormones. Pumpkin seeds are a superfood that’s high in fiber and healthy fats, low in calories, and loaded with lots of vitamins and minerals. Walnuts make another great snack or salad ingredient that’s high in fiber and low in carbs.
Here are some bonus foods that keep you full and increase your happiness. Eating these foods will make you happy:
Popcorn has about 31% of its calories from air, which is the only ingredient in popcorn that doesn’t have any nutritional content. Because of this, it can be considered a negative calorie food because you burn more calories eating it than the actual amount of calories you take in while eating it. It’s also very high in fibre. Most kinds of popcorn will give you 150-200 calories per 30g bag (0r 3 small handfuls). I recommend low sodium and using healthier cooking methods like popping your own corn to avoid added fat and salt intake.
Dates have an impressive amount of fiber and other nutrients that will help lower blood pressure. They are very sweet, so eating just one or two can satisfy any sweet tooth cravings you may be having throughout the day without going overboard with your calories!
Not only does salmon taste great, but it contains a healthy dose of omega-3 fatty acids which studies have shown to reduce the risk of depression. The fish also contains nutrients that help improve your hair and nails!
I hope this post has provided many helpful tips on foods which make you feel full and how you can incorporate more fiber into your diet, as well as which types of food contain the most fibers. In addition, it may be beneficial to eat high-fiber snacks at regular intervals throughout the day so that you don’t experience hunger pangs later on and overeat.
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