Top 11 Incredibly Filling Foods
If you want to lose weight, you must be on a look out for foods that keep you full for long. How full you feel depends on the food you eat. Filling foods help ward off hunger and helps you in eating less in the meal that follows. So, here is a list of filling foods that help you lose weight. Read on!
Characteristics of filling foods
Let us first find out what makes a food filling!
Filling foods have the following characteristics:
- They are high in protein. Protein is a macronutrient that is most filling. It changes levels of the satiety hormones.
- They are high in fibre. Fibre helps you feel full for long by providing bulk. It also helps in slowing down the emptying of the belly and increases the time taken to digest food.
- They have high volume. Some foods have lots of water in it, which helps satiety.
- Low energy density. This means that a food has lower calories than its weight. Such foods are quite filling. They typically have a lot of fibre and water.
Top Incredibly Filling Foods
Eggs are the healthiest foods. Most of the nutrients in eggs are found in the yolk. Eggs provide high quality protein. One large egg contains around 6 g of protein, which includes all the 9 essential amino acids.
Eggs are quite filling. According to study, it was found that eating eggs for breakfast kept one full for long and reduced calorie intake in the next 36 hours.
Oats, consumed as porridge are a popular breakfast choice. Oatmeal is low in calories and is a great fibre source. A study states that participants felt full and less hungry after having oatmeal for breakfast instead of ready to eat breakfast cereal. They had lesser calories during lunch.
The reason behind oatmeal’s filling nature is the high fibre content of oatmeal that soaks up water.
Fish is rich in protein and omega 3 fatty acids. A study says that, omega 3 fatty acids tend to increase the feeling of fullness in those who are overweight or obese. Other studies indicate that the protein in fish can keep one full for longer than most other sources of protein.
Usually liquids are considered to be less filling than solids but the evidence is kind of mixed. However, soups are an exception. In one study, there were 3 groups, one group was asked to have a solid meal, whereas the other two were asked to have a chunky soup and a smooth soup respectively. It was found that the smooth soup had the greatest filling capacity and the slowest rate of moving out of the belly, the second position went to the chunky soup.
Meats like beef are quite satiating. It is said to be the second highest filling food in the protein rich category after fish.
Vegetable are immensely nutritious as they are loaded with all sorts of vitamins, minerals and plant compounds. They are low calorie, high-volume foods that contain fibre and water. Thus, they add bulk to meals and help in filling you up. On top of that, you need to chew on veggies and that makes you feel satisfied sooner.
7) Cottage cheese/paneer
Cottage cheese is low in fat, carbs but high in protein. Foods high in protein help in keeping you full. In one study it was found that cottage cheese was as filling as eggs!
Legumes like beans, peas, peanuts and lentils have a great nutritional profile. They are packed with fibre, protein and are low density foods. All this makes them quite filling.
Fruits are low in calories, have lots of fibre, slow down digestion and help you stay full for long. Apples and oranges make you feel the most satiated. It is better to have the whole fruit instead of the fruit juice if you want to fill your belly.
Almonds and walnuts are energy dense and nutrient rich. They have high amounts of healthy fats and protein. Studies say that they are quite filling. So, including all kinds of nuts in your diet is a filling option.
So, people try all the above foods to stay full for longer!
Hope this post has been helpful!
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