Foods That Make You Full and Help You Lose Weight
When it comes to weight loss, the struggle often lies in managing hunger. You want foods that keep you satisfied but do not add unnecessary calories. That is where the concept of “satiety” comes in—how full or satisfied food makes you feel. Foods that are high in satiety can help you reduce calorie intake without feeling deprived, making it easier to stick to a calorie-controlled diet.
Without a doubt, math is involved in weight loss. Less energy must be consumed than used.
According to registered dietitian Heather Mangieri, RD, “some foods can help you lose weight because they help you feel fuller for longer and help curb cravings.”
They can even increase your metabolism. These are the best foods to help you lose weight while also keeping you feeling full.
1. High-fiber vegetable
fiber is a key ingredient when it comes to promoting fullness. High-fiber vegetables like broccoli, carrots, spinach, and Brussels sprouts are low in calories but pack a powerful punch when it comes to filling you up. Fiber slows down digestion, helping you stay full for longer. Additionally, these vegetables are packed with essential vitamins and antioxidants that support your overall health.
Broccoli: With just 55 calories per cup, broccoli is a low-calorie food that can be steamed, roasted, or added to soups.
Spinach: Not only is spinach low in calories, but it also adds bulk to meals, which can help control portion sizes.
2. Lean Proteins
Protein is highly satiating and can help reduce hunger levels. Carbohydrates digest more quickly than protein, which takes longer. This helps you feel full and reduces the likelihood of reaching for a snack soon after eating. Additionally, protein helps to build and maintain muscle mass, which boosts metabolism.
Chicken Breast: Lean and versatile, the chicken breast provides around 31 grams of protein per 100 grams. Adding grilled chicken to a salad or stir-fry can keep you full without adding many calories.
Greek Yogurt: A single cup of plain, non-fat Greek yogurt contains up to 20 grams of protein and only around 100 calories. Opt for plain varieties to avoid added sugars and unnecessary calories.
3. Whole grains
Whole grains are another excellent option to keep you full thanks to their fiber content. Unlike refined grains, whole grains are minimally processed and retain the bran and germ, which is packed with fiber, vitamins, and minerals. They provide a steady release of energy, reducing the urge to snack between meals.
Oatmeal: rich in beta-Lucas, a type of soluble fiber that forms a gel-like substance in the stomach, helping you feel full. Starting your day with a bowl of oatmeal can help reduce hunger throughout the morning.
Quinoa: Quinoa is not only high in fiber but also contains all nine essential amino acids, making it a complete protein. It is a perfect addition to salads, soups, or as a side dish.
4. Beans and Legumes
Beans, lentils, chickpeas, and other legumes are packed with both fiber and protein, making them an excellent choice for weight loss. The combination of fiber and protein slows down digestion, stabilizes blood sugar levels, and keeps you feeling full.
Black Beans: A cup of black beans contains about 15 grams of protein and 15 grams of fiber. Add them to salads, tacos, or soups for a hearty, filling meal.
Lentils: Low in calories and rich in nutrients, lentils are a versatile addition to your meals. Use them in soups, salads, or stews for a filling meal.
5. Healthy Fats
Fats are often misunderstood in weight loss. While high in calories, healthy fats can actually aid in satiety. Fats slow digestion, helping you feel full longer. However, it is crucial to stick to healthy fats from sources like avocados, nuts, seeds, and olive oil.
Avocado: Half an avocado contains roughly 5 grams of fiber and healthy monounsaturated fats, which help reduce hunger. Avocados are easy to add to salads, toast, or smoothies.
Nuts: Almonds, walnuts, and other nuts are nutrient-dense and contain a balance of protein, fiber, and healthy fats. A handful of nuts can be a satisfying snack, but portion control is key.
6. Water-rich foods
High-water foods can make you feel full without consuming a lot of calories. Water-rich foods like watermelon, cucumbers, and zucchini provide volume, which can make you feel like you are eating more. Hydrating foods can also support metabolism and overall body functions.
Cucumbers, with a water content of around 96%, are one of the best choices for a low-calorie snack. Slice them for a snack or add them to salads to bulk up your meal.
Watermelon: Despite being pleasant, watermelon is low in calories and high in water, making it an excellent choice to curb your pleasant cravings while staying hydrated.
7. Eggs
As far as satiety goes, eggs are a powerhouse. Rich in high-quality protein, they are one of the most satisfying breakfast options. People who eat eggs for breakfast typically consume fewer calories throughout the day, according to studies.
Boiled Eggs: A couple of boiled eggs in the morning or as a snack can keep you full for hours. They are versatile, easy to prepare, and can be included in salads or as a standalone snack.
8. Soup
You can eat less by starting your meal with a soup made with broth. Soup adds volume and slows down your eating pace, helping you feel full sooner. Be sure to opt for soups with a clear broth rather than creamy, high-calorie options.
Vegetable soup made with a variety of fiber-rich vegetables, vegetable soup is an excellent choice. Avoid high-calorie ingredients and keep the broth light for a filling and low-calorie start to any meal.
Miss Soup: A traditional Japanese soup made from fermented soybean paste, miss soup is low in calories but high in flavor. Additionally, it is good for gut health.
9. Berries
Berries like blueberries, strawberries, and raspberries are ideal for weight loss because they are low in calories and high in fiber. They satisfy pleasant cravings and provide antioxidants, which support overall health.
Strawberries: A cup of strawberries contains only around 50 calories and provides nearly 3 grams of fiber. Enjoy them on their own, in smoothies, or with yogurt.
Blueberries: Blueberries are low in calories and high in nutrients, especially antioxidants, which can aid in cellular health.
10. Popcorn
It may surprise you to learn that popcorn is a great low-calorie snack. Air-popped popcorn, free of butter or oil, is high in fiber and provides a satisfying crunch. Since it is light but fills a large bowl, popcorn is perfect for curbing hunger between meals.
Air-Popped Popcorn: With only 90 calories per three-cup portion, air-popped popcorn is a low-calorie, high-volume snack choice.
Final Thoughts
Choosing foods that are high in fiber, protein, healthy fats, and water content can significantly aid in weight loss. These foods not only keep you full but also provide essential nutrients, making it easier to maintain a calorie deficit while nourishing your body. Incorporating these filling foods into your diet can help control hunger, reduce calorie intake, and make weight loss more achievable without feeling deprived.
