20 Foods That Will Keep You Full
The word satiety describes the feeling of fullness after eating a meal. And we all know, the longer we feel full, the longer we’ll stay away from that snack cabinet in between meals. However, how to know how to keep that feeling of being full long enough to get you to the next meal? Here are a few pointers:
—Protein is the most filling nutrient
—Fiber provides bulk and takes longer to digest
—Foods that contain a lot of water or air fill you up quickly and keep you full longer
—Foods that are high in fats take longer to digest than carbohydrates and leave us feeling full longer.
Have you been looking for an easy way to maybe slow down your calorie intake or lose a few pounds? The satiety index, created in 1995, is a scale that measures the abilities of certain foods to fill you up quicker and longer. Check out the list we compiled of 20 foods that will keep you feeling fuller longer once you add them to your diet.
Disclaimer: The information in this content is for general informational purposes only, not a substitute for professional medical advice. Always consult your doctor before making any changes to your lifestyle.
Wheat Berries
Wheatberries contain tons of important nutrients while also containing a low number of calories.
They keep you feeling fuller longer because they are high in both protein and fiber.
Coconut Oil
Some research has shown that adding fat-rich foods such as coconut oil to meals helps to increase stomach volume.
Which induces a greater feeling of fullness than low-fat meals.
Nuts
Nuts are rich in fiber, protein, and fat, all of which are slower to break down in the stomach.
Which means they help to keep us feeling full and less likely to over eat at a later meal.
Quinoa
Quinoa is high in protein and nutrients that can help increase metabolism and reduce appetite.
The high amount of fiber that quinoa also contains will help you feel fuller for a longer amount of time
Avocado
This super fruit is in a category all its own. In addition to fiber, avocados are also full of omega-3 fatty acids that help to slow the release of food from your stomach.
This results in going longer in between meals and potentially eating fewer calories.
Fruit
Fruit is high in water and packed with fiber.
It helps keep you feeling full longer which, in turn, helps to reduce your calorie intake and increase your weight loss.
Cottage Cheese
One cup of low-fat cottage cheese contains 28 grams of protein and just 163 calories.
This is another high-protein food that will keep you feeling fuller longer and makes you less likely to overeat.
Vegetables
Vegetables are not just high in fiber, but they are also high-volume, and water-packed.
This means they’ll not only fill you up quickly, but they’ll also keep you satisfied until your next meal.
Lean Meats
Lean meats are protein powerhouses.
It satisfies hunger faster and longer, so individuals don’t end up overeating.
Soups
The liquid (water) in the soup remains in the stomach while the solid nutrients are digested first.
Ultimately, keeping the stomach fuller for much longer.
Fish
Fish are rich in protein and omega-3 fatty acids, both of which increase the feeling of fullness.
However, some research suggests that the protein found in fish may have a stronger effect on feeling full than other proteins.
Popcorn
One bag of air-popped popcorn is the perfect snack to keep you full until dinner time.
Not only is it filled with fiber, but it’s also just filled with air, keeping that calorie count pretty low.
Potatoes
High fiber foods such as potatoes not only provide volume (fill you up faster) but also take longer to digest.
The longer it takes for food to digest, the longer your belly will feel full.
Apples
Apples are also full of fiber. However, they also contain glucose which helps to maintain blood sugar levels, combatting sugar cravings.
In short, an apple a day may help keep the weight away.
Beans
Beans are full of fiber, which takes much longer to break down and digest than other nutrients.
Therefore, fiber helps your body feel full so you don’t need to eat as much throughout the day.
Greek Yogurt
The combination of the thicker texture and the high amount of protein that can be found in Greek Yogurt are what makes it so filling.
It’ll keep you full for a long time!
Figs
Figs contain a large amount of dietary fibers that fill the stomach easily and keep you feeling fuller for a longer amount of time.
Consuming at least three figs per day can prove beneficial for weight loss.
Eggs
Eggs are one of those simple, yet incredibly complex foods that can be a part of any healthy diet.
Eggs are incredibly nutrient-dense so they are filling mainly because they are packed with protein which is known to give the feeling of satiety longer.
Oatmeal
Although steel-cut oats are always the healthier choice both the oats in steel-cut and ready-to-eat oatmeal contain dietary fiber.
hTe body cannot break down the fiber quickly, promoting that feeling of fullness longer.
Smoothies
The fruit in the smoothie has enough fiber to keep you feeling full.
However, adding high protein ingredients such as milk or greek yogurt can make the effect last a little longer.
