Alexandria Wyckoff
Losing weight to stay healthy is great, but sometimes diets can leave you feeling hungry all the time, and increase the chance of breaking your diet for some sweets or junk food. Thankfully, there are some foods that help you feel fuller, while still shedding those pesky pounds and staying on track to hit your target weight. They are often high in protein, fiber, volume, and low in energy density. If you want to eat healthy and be satiated, check out these six foods that help you feel fuller.
6. Greek Yogurt
Starting our list of foods that help you feel fuller is Greek yogurt. Compared to regular yogurt, Greek yogurt is thicker, higher in protein, and often has less sugar, too. This yogurt is especially filling due to its high protein content, which reduces hunger hormones. You can eat this for breakfast or add it in as an afternoon snack to tide you over until dinner.
5. Nuts
Fifth on our list of foods that help you feel fuller are nuts. Various types of nuts, especially almonds and walnuts, are great to eat on a diet, as they are energy-dense, nutrient-rich snacks. They are packed with healthy fats, protein, and healthy unsaturated fats, which keep you fuller for longer. Plus, due to their tough cellular structure, not all of the fat and calories are absorbed by the body.
4. Lean Protein
Next on our list of foods that help you feel fuller are lean proteins. This can include skinless chicken or turkey breast, cod, tuna, salmon, eggs, Greek yogurt, cottage cheese, legumes, tofu, and edamame. Adding more protein-rich foods to your diet is an easy way to help regulate your appetite. Lean proteins help reduce hunger hormones and increase satiety hormones, while also taking a long time to digest, keeping you full.
3. Oatmeal
Rounding out the top three foods that help you feel fuller is oatmeal. Oats, especially when eaten as oatmeal, are a great breakfast choice as they’re low in calories and a great source of fiber. Oatmeal particularly contains a soluble fiber called beta-glucan, which can help you feel full and empty out of your stomach at a slower rate than a doughnut. Oatmeal can be paired with lots of toppings, making it versatile and delicious.
2. Eggs
Second on our list of foods that help you feel fuller is eggs. Eggs are a go-to if you want a healthy food that is packed with nutrients. Most of those nutrients are found in the yolks. They are also a great source of high-quality protein, including all nine essential amino acids. The best part about eggs is their versatility, and they can be eaten for breakfast, lunch, or dinner, depending on how you cook them.
1. Boiled Potatoes
Last but not least on our list of foods that help you feel fuller are boiled potatoes. While potatoes have gotten a bad reputation in the past, they are actually quite healthy and nutritious. Cooked, unpeeled potatoes provide a good source of several vitamins and minerals, including vitamin C and potassium. They are very filling, along with being high in water and carbs, and containing almost no fat.