It’s no secret that eating prevents hunger. However, some foods do a better job than others. The best choices increase satiety without adding extra calories. They have major perks too! As the day goes on, you shall be less prone to hunger pangs and headaches. What more? You can also avoid a grumbling stomach during meetings!
All you need to do is focus on your fiber and protein intake. Since fiber takes some time to be digested, it shall keep you full for a longer time.1 Protein, on the other hand, enhances the “satiety hormone” leptin that tells your central nervous system that you’re no longer hungry.2
To keep hunger at bay, give a healthy start to your day with protein and fiber. Refuel through snacks in between meals. Need inspiration? Check out these seven low-calorie foods that lend a boost to satiety.
Half a cup of oats has 8.25 grams of fiber.3 That’s already one-third of the daily intake of 20 to 30 grams! It also contains 303 calories, which is fairly low for a single meal.
For a filling breakfast, top oatmeal with fiber-rich fruit. You can also make healthy oatmeal bars or cookies to eat as snacks.
As a high-protein food, eggs ward off hunger. A single hard-boiled egg has 6.29 grams of protein, but just 78 calories.4
Boil eggs instead of frying them as it doesn’t call for extra oil, which just adds more calories. Hard-boiled eggs are less messy and easier to pack as well.
Beans are a top choice since these provide both protein and fiber. You can also find countless types of them, ranging from black beans to chickpeas. Half a cup of kidney beans have 6.8 grams of fiber.5 The same serving has 6.68 grams of protein too.6
To enjoy beans, toss them with eggs or salads, or make a hummus with chickpeas!
As a plant-based source of complete protein, quinoa is special. Half a cup of cooked quinoa gives you 2.6 grams of fiber.7 Even better, the same serving only has 111 calories.8
Quinoa makes a tasty breakfast grain! Simply eat it with eggs, or toss some into a protein shake. You can also make quinoa cookies or granola bars.
At just 280 calories, one half of a salmon fillet offers almost 40 grams of protein. It also comprises of nutritious monounsaturated fats.9
To keep it healthy, skip deep frying. Poaching, baking, and roasting are smarter choices. With eggs, salmon definitely makes a substantial breakfast.
Grapes aren’t teeming with fiber and protein, but they do have a high water content, which makes them super filling without being energy-dense. One cup has just 62 calories.10
Add grapes to smoothies or yogurt! They make an easy breakfast or snack as well.
One large apple contains 5 grams of fiber and only 116 calories.11 It also calls for zero prep work, making it a travel-friendly fruit. Just toss few in your bag and you are good to go.
Chopped apples taste great with yogurt, oatmeal, or salads. For an extra boost of protein, eat apple slices with nut butter.
These foods shall undoubtedly help you beat hunger pangs and keep you satisfied, even if you’re not trying to lose weight. Tackling the day has never been so easy!
|↑1||Paddon-Jones, Douglas, Eric Westman, Richard D. Mattes, Robert R. Wolfe, Arne Astrup, and Margriet Westerterp-Plantenga. “Protein, weight management, and satiety.” The American journal of clinical nutrition 87, no. 5 (2008): 1558S-1561S.|
|↑2||Weigle, David S., Patricia A. Breen, Colleen C. Matthys, Holly S. Callahan, Kaatje E. Meeuws, Verna R. Burden, and Jonathan Q. Purnell. “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.” The American journal of clinical nutrition 82, no. 1 (2005): 41-48.|
|↑3||Basic Report: 20038, Oats. United States Department of Agriculture.|
|↑4||Basic Report: 01129, Egg, whole, cooked, hard-boiled. United States Department of Agriculture.|
|↑5||Fiber. Oregon State University.|
|↑6||Basic Report: 16029, Beans, kidney, all types, mature seeds, canned. United States Department of Agriculture.|
|↑7||Fiber. Oregon State University.|
|↑8||Basic Report: 20137, Quinoa, cooked. United States Department of Agriculture.|
|↑9||Basic Report: 15209, Fish, salmon, Atlantic, wild, cooked, dry heat. United States Department of Agriculture.|
|↑10||Basic Report: 09131, Grapes, american type (slip skin), raw. United States Department of Agriculture.|
|↑11||Basic Report: 09003, Apples, raw, with skin. United States Department of Agriculture.|