Satiety or controlling our appetite is highly important if we want to lose weight, this is because satiety is a state wherein we feel fully satisfied or even beyond that sensation, when this occurs, our cravings for excessive eating and unhealthy foods can be countered and we can fully control how much calories we take in, thus, better weight control.
The most well known when it comes to weight loss and satiety are fiber and protein. This is because both of these macronutrients are effective when it comes to making you feel fuller for longer periods.
In addition to this, protein can help in the repair, maintenance, and building of muscles, and they are also a great source of energy throughout the day. Fiber, on the other hand, helps in regulating or improving bowel movements.
Having said this, the foods that you will be seeing on this list are those which are rich in protein and fiber.
Filling foods for weight loss
Oats or scientifically known as ‘Avena sativa’ whole-grain foods and is considered as one of the healthiest grains on earth.
Oats can be cooked through boiling milk or water, this is called oatmeal also referred to as porridge and is commonly served for breakfast. Oatmeal is effective in making you feel fuller as the beta-glucan in oatmeal helps by increasing the amount of time it takes for your stomach to digest it which causes a feeling of fullness.
Other than this, oats can decrease the risk of asthma when consumed at an early age, lower blood sugar levels as they enhance insulin sensitivity, they are rich in antioxidants which helps the body fight off free radicals, and are very nutritious.
Oats can be found in foods such as granola bars, cookies, and other foods that are baked.
Eggs are a versatile food which also contains almost all the nutrients and essential amino acids the body requires, in addition to this, they are very high in protein, a nutrient which is effective in promoting satiety. Because of this, eggs, either big or small in size can create a feeling of fullness without having to take in large amounts of calories.
Eggs are also capable of balancing out the right cholesterols in the body by lowering the low-density lipoproteins (bad cholesterol) and raising the high-density lipoproteins (good cholesterol) due to the eggs omega-3 fatty acids. This reduces the risk of heart disease, stroke, and heart attack.
Kale is often getting referred to as one of the healthiest foods of all time. It is extremely filled with nutrients making it recognized as a highly nutrient-dense food.
Kale helps with weight loss as it contains both protein and fiber, the two most well-known nutrients which are helpful in satiety. Other than this, kale is high in water content but low in both calories and energy density. Consuming foods which are low in energy density are useful in weight loss.
Also, as mentioned, kale is full of nutrients which is why, besides weight loss it provides a lot of benefits as well, such as, it contains cancer-fighting substances, Lutein and Zeaxanthin nutrients which helps in protecting the eyes, and antioxidants.
4. Greek Yogurt
It is good to note that there is a difference between low-fat yogurt and diet yogurt, this also pertains to their health benefits as well. Whey has been removed in Greek yogurt and its sugar content is lower than your average yogurt which makes it more effective in weight loss diets.
Greek yogurt can help with weight loss in two ways: reduced food consumption and enhanced metabolism.
This works as greek yogurt is filled with protein which helps in satiety, longer duration of the feeling of fullness, and lowered consumption of calories. Protein also helps in metabolism which makes the body burn more calories.
Greek yogurt also has other benefits such as, reducing the risk of diabetes, strengthening of bones through its calcium content, lowered blood pressure, increase in muscle mass, and maintaining gut health through probiotics.
Potatoes are easy to grow and very affordable, which makes them a popular food among the masses. Not to mention, they are very versatile and delicious, you can fry, bake, boil, and steam them. That is why it is not hard to wonder why this common food is always in demand.
Potatoes can help in weight loss because they are extremely filling, which helps in suppressing hunger and controlling cravings. When this happens, maintaining weight can be more manageable due to the regulated calorie intake. In addition to this potatoes are naturally gluten-free food.
Aside from being a filling food, potatoes have other benefits such as, they are rich in nutrients, maintain blood sugar control due to their starch resistant content, and they possess antioxidants.
Lentils are small beans which are part of the legume family. Despite their tiny appearance, lentils are highly effective in satiety and maintaining bowel movement, and this is because, as small as they are, lentils are highly rich in fiber and contains protein as well, which helps in weight loss.
Lentils have a variety of benefits as well, they help in fighting off fatigue by preventing iron deficiency, they are good for pregnant women because of their folate content which prevents congenital disabilities, they help in preventing cancer through selenium a mineral which prevents the growth rate of tumors, inflammation, and immune system response, and they improve heart health due to the amount of folic acid and potassium they contain.
In addition to the many benefits of lentils, they are also affordable and versatile food.
Soups are foods which are easy to prepare, oftentimes they are budget savers as soups can be made from leftovers and still taste good and pose many benefits. There are many ways to prepare soup as well, either with beans, chicken, veggies, and even meat. But of course, different variation means different benefits.
Soups help with satiety due to its water content, the water content of soup is enough to make you feel full even without the consumption of the other ingredients. Also, because it can be prepared in a variety of ways, depending on its content, some soups may even contain high amounts of fiber or protein which adds up to the satiety when eating soup.
Not to mention, this water content also helps with the fluids in our body.
This favorite past time snack despite being popular has many benefits that consumers aren’t even aware of.
Popcorn is a type of corn, which when heated increases the pressure inside its hull, which then produces a popping sound, hence the name ‘popcorn’.
One factor that makes popcorn a good food choice in weight loss is because of its low-calorie content. More importantly, however, popcorn is effective in weight loss because they are whole grain snacks, which means they are rich fiber. High fiber content can help in the improvement of digestion, prevention of constipation, and satiety. It’s good to note though that this is applicable only when popcorn is consumed as it is, that means, no salt, butter, or any other toppings.
Other than this, popcorn is good for maintaining blood sugar levels and lowering cholesterol.
Pistachios are nuts which are both healthy and tasty at the same time. They are small in size, yet filled with health benefits. Some help in promoting weight loss.
Pistachios, given their size, are low in calories, however, they are high in proteins. These proteins come from the essential amino acids that can be found in pistachios. Some of which are necessary because they are amino acids which the body cannot create, while other amino acids are present in the body but can be boosted by consuming pistachios.
Aside from being rich in protein, pistachios are also rich in fiber which helps in satiety, making you consume fewer calories and improves your digestion. In addition to this, consuming in-shell pistachios can help in the promotion of mindful eating as removing nut shells gives you enough time to slow down your eating.
Other benefits of pistachios are, they help in lowering blood sugar, filled with nutrients, rich in antioxidants, and lowers both blood pressure and cholesterol.
10. Chia seeds
Just like popcorn, lentils, and pistachios, chia seeds are one of the many foods which are small in size yet effective in promoting satiety.
Chia seeds contain high-quality protein, which means that this is not protein alone but also essential amino acids the body cannot produce but needs. This helps in curbing cravings and reducing appetite. Also, when these amino acids are present, the body is more likely to make use of them since they are essential and the body is unable to produce them.
Chia seeds also contain fiber, most of which are the carbs it contains. Due to its high soluble fiber content, chia seeds are able to absorb the majority of the water in the stomach, when this happens, it can increase satiety and slow down the absorption of food by the body, hence fewer calories.
Some of the other benefits of chia seeds are, they help in lowering the risk of heart diseases, maintaining blood sugar levels, full of nutrients, rich in antioxidants, and they contain bone nutrients.
If you are opting to make changes in your diet by switching to healthier options, most especially foods that aid in weight loss, it’s good to go for foods which are rich in protein and fiber, as these two are great helpers when it comes to making you feel full and improving your digestion.
Also, it is good to note that choosing the healthier option does not necessarily mean more expensive. There are many filling foods for weight loss which are affordable, healthy, and versatile.
Our reader’s welfare is always our top priority, which is why our content is always focused on your interests. If this article is helpful to you or can be of use to anyone you might know, feel free to share it with them.
We also have a variety of works that focuses on different categories, but just the same they are for you. Better yet, simply share this article, you never know, through sharing this article you might reach someone who needs to read this.