One of the biggest challenges for people trying to lose weight and maintain a healthier lifestyle is the fact that they start feeling hungry. Many people often wonder if there was a way for them to feel full for longer after eating so they do not feel as tempted to overeat and lose track of their fitness goals.
Many people on weight loss programs are often told that they should eat only enough to make them feel full. However, what you eat to feel full can determine how full you feel and for how long you feel full before hunger strikes again.
Fortunately, you can make certain changes to your diet and add foods that can give you the feeling of being full for much longer without adding too many unnecessary calories. Foods that are more filling can ward off your hunger and help you eat less during the next meal.
In this post, we are going to tell you about some of the most filling foods you can consider working into your diet to feel full for longer and control your hunger pangs.
What Makes Certain Foods More Filling?
Before we look at the foods, let’s understand why some foods are more filling than others.
The key term you need to know is “satiety.”
The term is used to describe the feeling of being full and a loss of appetite that you experience after eating. The more a portion of food can make you feel full means that it has a higher ability to satisfy your hunger than other foods. What this means is that eating foods that are higher on the satiety index can make you feel full while consuming fewer overall calories.
Filling foods have certain similar characteristics, including:
- High protein content:
- Studies show that protein is the most satiating macronutrient in your diet. It can change the levels of multiple satiety hormones released by your brain.
- High fiber content:
- Fiber content in food adds the bulkiness to it and makes you feel full for longer without adding additional calories. Fiber slows down the process of emptying your stomach and increases digestion time to help you feel full for longer.
- Low in energy density:
- A food that is low in calories compared to its weight can be very filling. Foods with low energy density typically contain a lot of water and fiber but are low in fat.
5 Foods That Make You Feel Full for Longer
Here are some of the foods that share the qualities that filling foods have to make you feel full for longer before you start feeling hungry again.
1. Boiled potatoes
You might be surprised to find potatoes in a list of foods that are supposedly there to help you in your weight loss journey. However, people demonize potatoes without understanding how healthy and nutritious they can be.
When cooked properly, unpeeled potatoes can be a source of food rich in vitamins and minerals like Vitamin C and potassium. Potatoes also have high water content, and they are rich in carbs, but they contain almost zero fat. Compared to other high-carb foods, potatoes are very filling.
One study found that eating boiled potatoes with a steak led to subjects taking in a lower amount of calories in the meal compared to eating the steak with pasta.
Eggs are another fantastic food item that you can add to your diet with the purpose of feeling full for longer. Eggs are incredibly healthy and filled with nutrients. Most of the nutrients are found in the egg yolk, including antioxidants that are good for your eye health.
Eggs are also rich in high-quality proteins. Eggs also score high on the satiety index. Eating eggs for breakfast can make you feel full for longer and help you reduce your calorie intake compared to a bagel.
Oatmeal is a very popular breakfast food. Low in calories, it is also a good source of fiber, and it ranks high on the satiety index. A study found that people who eat oatmeal feel more full and less hungry compared to people who eat regular breakfast cereal. The study also observed that the participants who eat oats for breakfast consume fewer calories for lunch, reducing their overall calorie intake.
Oatmeal’s ability to make for a more filling meal comes from its high fiber content and its ability to soak up water. Soluble fibers in oatmeal can help you feel full and also help release the satiety hormones to delay the feeling of getting an empty stomach.
4. Fatty fish
Fish is loaded with high-quality proteins, and it is rich in omega-3 fatty acids. These fatty acids are essential fats that are good for your health. A study indicated that omega-3 fatty acids can increase the feeling of being full in people who are overweight.
Fish has a higher score than all the other protein-rich foods on the satiety index, including eggs and meat. Researchers have found that the fish protein has the strongest effect on satiety. Adding more fish to your diet can help you significantly reduce your overall calorie intake.
5. Lean Meats
High protein foods like lean meat can also make for very filling meals. Beef is known to have a powerful effect on satiety. It has a high score on the satiety index, making it the second-highest of all the protein-rich foods after fish.
A study found that people who ate high-protein meat during lunch are likely to eat fewer calories at dinner compared to those who had a high carb meal during lunch.
Are You Looking for a Medically Assisted Weight Loss Program?
At UnCraveRx, we can provide you with a medically assisted weight loss program that can help you curb your cravings for junk food and get your diet on the right track. With people spending a total of billions each year on weight-loss products and dealing with obesity-related illnesses, we’ve tailored our solutions to get you effective and long-lasting results.
Contact us to find out how we can provide you with the best way to control your cravings for junk food and help you add more filling foods that satisfy your hunger and align you with your weight loss goals.