Are you hungry even after a complete meal? Eating the right food is important to satisfy you.
The trick is to eat food that doesn’t digest fast so that you can suppress hunger. By doing this, you can eat a lot of food, but not put on extra pounds as the calorie intake is reduced.
Filling foods tend to have high protein and fiber content, low energy density and high in volume. High protein and fiber content increase satiety and reduce calorie intake by keeping you full for longer. Low energy density means that the food is low in calories.1 The volume of food consumed influences satiety. When we eat a lot of food, we feel satisfied for a longer time, without adding calories.
Here are 10 foods you can eat a lot of without gaining weight:
1. Boiled Potatoes
Many people avoid potatoes when they are trying to lose weight because of its high carbohydrate content. Whole potatoes are loaded with vitamins, fiber, and other important nutrients.
They contain a type of starch known as resistant starch, that helps you take in fewer calories because resistant starch contains half the calories compared to regular starch and helps you satisfy hunger.2 Boiled potatoes are the most satisfying food.3 Whereas, fried potato chips can be 3 times less filling.
Cooling potatoes once they’re boiled can increase the resistant starch content. Cooling and reheating potatoes multiple times further increase their hunger-suppressing effect.4
Also, make sure to eat boiled potatoes the healthy way. If you are pairing it with dips or cheese, you are piling up on calories.
Oatmeal is a hot cereal that is usually consumed for breakfast and is incredibly filling as it is high in fiber and soaks up water.
Oats are good for suppressing appetite, increasing satiety and reducing calorie intake throughout the day. They contain beta-glucan, a soluble fiber, which helps to slow down the absorption of carbohydrates and digestion.5
Eggs contain all nine essential amino acids. Most of its nutrients are found in the yolk. Eating eggs for breakfast will keep you more satisfied and consume fewer calories throughout the day. Boiled eggs are better than fried eggs.
Eggs are also good as they contain ‘good’ cholesterol and are loaded with vitamin D.
4. Broth-Based Soups
Though liquid meals are often less filling than solid meals, soups are very filling foods. Soups that are broth based are high in both protein and water, that combine to make you feel full.
Eating soup at the start of a meal may increase satiety and reduce calorie intake, and may lead to weight loss over time. Soups may contain meat and vegetables which offer both protein and fiber, that will keep you away from the unwanted bloating.
Fruits are an important part of a healthy diet. Apples help you feel full as they contain pectin, a soluble fiber that slows down the digestion. Apples are high in water and soluble fiber but low in calories.
Eating apples regularly can lower your calorie intake and promote weight loss.6 Apples are also a good source of antioxidants, which helps to boost your metabolism.
6. Citrus Fruits
Like apples, citrus fruits are high in fiber, water, and vitamin C, that can help you feel full and consume fewer calories.
Citrus fruits like grapefruits and oranges help to reduce bloating and inflammation and improve energy levels.
Chicken is one of the leanest meat and is high in protein. Higher-protein diets lead to lower overall calorie intake than lower-protein diets.7
The protein in chicken can keep you full for a longer time and helps your digestive system boost the metabolism that helps to burn calories faster. It is easy to make and can be eaten in many different forms.
Legumes such as beans, peas, and lentils, are good sources of fiber and protein. Though they are low in calories, its fiber and protein content helps to reduce the calorie intake throughout the day by keeping you full.
Legumes have a low energy density which means that they can fill you up faster than many other foods, and still give your body the nutrients that it needs.
Vegetables are high in water and fiber, both of which may help to keep you full for longer. Like legumes, vegetables have a low-energy density. You can eat a lot of vegetables without adding too many calories.
When consumed before a meal, salads help satisfy hunger. Avoid adding high-calorie ingredients to your salad to keep it low in calories.
10. Cottage Cheese
Cottage cheese is low in calories but high in protein. It is also rich in vitamin B, calcium, phosphorus and selenium.
High-protein foods like cottage cheese digest slowly. This helps keep you feeling full longer and makes you less likely to overeat. Cottage cheese has an effect on fullness that similar to that of eggs.8
|↑1||Duncan, Karen H., Jane A. Bacon, and Roland L. Weinsier. “The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects.” The American journal of clinical nutrition 37, no. 5 (1983): 763-767.|
|↑2||Raatz, Susan K., Laura Idso, LuAnn K. Johnson, Matthew I. Jackson, and Gerald F. Combs. “Resistant starch analysis of commonly consumed potatoes: Content varies by cooking method and service temperature but not by variety.” Food chemistry 208 (2016): 297-300.|
|↑3||Holt, Susanne HA, Janette Cecile Brand Miller, Peter Petocz, and Efi Farmakalidis. “A satiety index of common foods.” European journal of clinical nutrition 49, no. 9 (1995): 675-690.|
|↑4||Yadav, Baljeet S., Alka Sharma, and Ritika B. Yadav. “Studies on effect of multiple heating/cooling cycles on the resistant starch formation in cereals, legumes and tubers.” International journal of food sciences and nutrition 60, no. sup4 (2009): 258-272.|
|↑5||Hou, Qingtao, Yun Li, Ling Li, Gaiping Cheng, Xin Sun, Sheyu Li, and Haoming Tian. “The metabolic effects of oats intake in patients with type 2 diabetes: a systematic review and meta-analysis.” Nutrients 7, no. 12 (2015): 10369-10387.|
|↑6||Flood-Obbagy, Julie E., and Barbara J. Rolls. “The effect of fruit in different forms on energy intake and satiety at a meal.” Appetite 52, no. 2 (2009): 416-422.|
|↑7||Halton, Thomas L., and Frank B. Hu. “The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.” Journal of the American College of Nutrition 23, no. 5 (2004): 373-385.|
|↑8||Marsset-Baglieri, Agnès, Gilles Fromentin, Françoise Nau, Gheorghe Airinei, Julien Piedcoq, Didier Rémond, Pierre Barbillon, Robert Benamouzig, Daniel Tomé, and Claire Gaudichon. “The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.” Appetite 90 (2015): 136-143.|