Foods That Fill You Up

You really do not have to eat a lot to feel full. In fact, there is a long list of foods to fill you up and keep you from feeling hungry throughout the day. Many of these meal combinations work without hitting your calorie count. If you want to lose weight but do not want to feel hungry, you need to ensure that your meals contain low-calorie protein, fiber, and water. The combination of these three components will fill you up without filling you out. This prevents overeating and helps you achieve your weight loss goals.

Foods That Fill You Up for Weight Loss

Foods that are rich in fiber will help improve digestion and keep you full longer. Similarly, you need to go for protein-rich food options to avoid dealing with hunger pangs throughout the day. Here are some nice options to consider:

1. Pistachios

Not all nuts are the same, but you can always opt for pistachios if you are looking for the nuts with low calories and low fat. As they are not calorie dense, you can definitely eat more of them. If you eat 48 pistachios, it will equal a 1-ounce serving. You get the same amount of calories by eating just 22 almonds. Pistachios are also good because they contain monounsaturated and polyunsaturated fats, which improve cardiovascular health.

2. Non-Starchy Veggies

Finding zero-calorie foods is never easy, and it is certainly an idea too good to be true, but many veggies come quite close. Some great choices include carrots, cucumbers, broccoli, celery, zucchini, and cabbage. Their high fiber and water content makes them a great choice for anyone trying to lose weight. Fiber helps add bulk to your food and makes your stomach feel full. It works even better with water and saves you from overeating. Even if you do not like raw vegetables, you can still opt for produce to bulk up soups, sandwiches, and omelets.

3. Raspberries

Instead of eating something laden with sugar, opt for raspberries to satisfy your sweet tooth. A cup of raspberries provides you with 60 calories and 8g of fiber. You can eat them as-is or add them to your smoothies to get more fiber. You also get loads of vitamin-C from raspberries – it is an antioxidant and lowers your risk of cancer by preventing oxidative damage.

4. Greek Yogurt

Greek yogurt has double amount of protein found in regular yogurt. It provides you with 20% of your recommended daily intake of calcium. You can add some nuts, cereal, or dried fruit to Greek yogurt if you really like to chew. Chewing also sends signals to your brain that your stomach is full, and this helps prevent overeating. It is mainly because of the ease of adding whatever you want to your cup of yogurt that it manages to be on the list of best foods that fill you up.

5. Salmon

You can certainly get a good load of protein from chicken, but this is certainly not the only option when you love white meat. You can always opt for salmon, which is actually better choice because it provides you with loads of omega-3 fatty acids. Salmon offers lean protein, which in turn helps keep your weight in check. The presence of omega-3s is also beneficial for weight loss because it reduces inflammation, improves glucose sensitivity, speeds up the oxidation of fat, and reduces insulin resistance. Enjoy the fish with roasted veggies to have a supper satiating meal – you can always opt for spinach, artichokes, or broccoli to add at least 5g of fiber to each serving.

6. Grains

Grains have to be on the list of foods that fill you up, especially when you opt for 100% whole grains, such as oatmeal and brown rice. They provide you with loads of fiber, which plays a big role in stabilizing blood sugar levels and keeping hunger pangs at bay. To prepare a satiating breakfast, simply cook your whole oats in milk. It will provide you with water, protein, and fiber, which will keep you from overeating later in the day.

7. Eggs

Eggs are a nutrient powerhouse and they have a relative low glycemic index. You also get a good amount of protein from eggs. There is fat in the yolk, and the combination of fat and protein slows down digestion, making you feel full longer than any high-carb breakfast. Studies show that you are less likely to feel hungry during the day if you have a 300-calorie breakfast that consists of 30-39g of protein. Eggs will always help you achieve that goal.

8. Apples

Fruits like apples are considered 'high-volume foods' because they bulk up your meals and fill you up quickly. The skin as well as the flesh of apples contains fiber. That fibrous structure expands in your intestines and sends your brain a signal that you no longer need more food. Simply eat an apple before a meal and you will eat less without feeling hungry.

9. Avocados

Avocados have to be on the list of foods that fill you up because of their high fiber content. They also provide you with heart-healthy monounsaturated fat. Avocados contain medium- and short-chained fatty acids that energize your metabolism and suppress appetite. You can prepare a filling breakfast by adding half an avocado to parsley, cilantro, chives, and some Greek yogurt.

10. Dark Chocolate

Studies have found that dark chocolate can curb your cravings for both salty and sweet food. It promotes satiety and is actually a much better choice than milk chocolate. Dark chocolate is a healthier option as compared to milk chocolate mainly because of its greater cacao content. Cacao provides you with important nutrients and antioxidants that make you feel satisfied by nourishing your cells.

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