While it can be incredibly tempting to snack on sweet treats such as biscuits or pastries throughout the day, you may never feel satisfied, causing you to snack further. This vicious cycle can stop you from losing weight or achieving the body you want.
Below, we have compiled a list of 5 top foods to help keep hunger at bay and help you with weight management or weight loss. Lots of foods can be very filling, and these satisfying foods often contain far fewer calories resulting in a win all round.
For a portion of food to keep you full for longer, it must be high in protein, fibre, and volume. It must also be low in energy density, which means that it will often be low in calories.
Protein is a crucial aspect of any healthy diet and can help your body repair muscles and bones and create hormones. Protein can also be used as a great energy source, helping you start your day in the best possible way.
Foods high in fibre provide volume and take longer for the digestive system to pass. This means that if you were to eat a high-fibre breakfast, you would be able to last a lot longer without snacking and remain full until lunchtime.
Healthy fats are also another vital aspect of filling food. These fats can be found in omega-3 fatty acids, i.e., fish and plant-based oils. These are also very good for improving your overall health.
Combined, these components take longer for the body to digest than simple carbohydrates such as white bread, white pasta, and white rice. The more ‘whole’ a food item is, the more filling it will be. ‘Whole’ foods refer to unprocessed foods such as nuts, seeds, fruit, wholegrain foods and root vegetables.
So, let’s look at the types of food that are sure to keep you fuller for longer:
1. Eggs
Eggs are an incredible source of nutrients and antioxidants; they also contain all 9 essential amino acids which contribute to good health. This means that they will keep you full and provide you with goodness at the same time.
Most of the nutritional value of an egg is found in the yolk. A study on the effectiveness of eggs found that those who ate eggs and toast for breakfast were more satisfied and lasted longer in between meals than those who ate cereal and milk.
Eggs are a versatile food and can be eaten for breakfast, lunch or dinner. They can also be prepared in various ways, making them excellent food to combat hunger.
2. Porridge
Made from oats and milk or water, porridge is excellent for breakfast. Oats are a source of fibre and soak up water, helping you quickly go from breakfast to lunch without snacking.
Adding fruit to your porridge is another great way to eat more nutritious food without adding processed food to your breakfast. Be sure to use low-sugar options like berries.
The most important fibre in porridge is called beta-glucan. This makes you feel full once you have finished your daily bowl. It is also known to delay the emptying of the stomach.
3. Avocados
Avocados are a healthy source of monounsaturated fat and are also an incredibly versatile food. They are nutritionally rich and contain vitamin E and beneficial minerals such as copper, potassium, and iron.
Because of their high levels of fat and fibre, avocados can help you to feel more satisfied. Whether smashed on wholegrain toast or added to a smoothie, avocados will keep you feeling refreshed and full.
Avocados contain around 160 calories and are very low in carbohydrates. Some people avoid avocados due to their high-fat levels. However, these fats are natural and different from saturated or trans fatty acids found in processed foods.
4. Greek Yoghurt
Greek yoghurt is higher in protein than ordinary yoghurt. This makes it an excellent choice for adding to breakfasts or desserts. Adding to granola will boost the satiety value of your meal which helps to keep you satisfied and full.
Satiety value refers to the extent to which food gives us a sense of gratification after eating. Foods with a high satiety value will keep you fuller for longer. The satiety value of a food is calculated according to the satiety index.
5. Boiled Potatoes
It may be surprising that boiled potatoes are considered one of the most filling foods and scored the highest on the satiety index.
Boiled, unpeeled potatoes contain many vitamins and minerals such as potassium and vitamin C.
Potatoes are also a few carbohydrates that can keep you fuller for longer. Boiled potatoes contain lots of water and almost no fat, meaning they will help to stave off any rumbling tummies.
So instead of serving your meal with rice or pasta, why not try boiled potatoes. Many studies have found that boiled potatoes keep individuals less hungry for a more extended amount of time.
This is supposedly due to a protein in boiled potatoes called PI2 (proteinase inhibitor 2). This protein helps suppress appetite and keep you satisfied long after completing your meal.
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To summarise, it is clear that filling foods usually contain lots of fibre, high levels of protein, and/or healthy fats. These foods are also far more likely to be whole instead of processed.
Creating a diet plan that incorporates these foods will help you to look and feel your best.
Concerned about the way you look? Contact The Body Work Clinic today by calling 01223 455144. Together, we can help you achieve your body goals safely and effectively.