What you eat will determine how full you feel because foods affect satiety at various degrees. Foods which are filling can fight off hunger helping you eat less during the next meal. Therefore these kinds of foods will help you lose weight over the long run.
Below you will find ten incredibly filling foods.
What Makes a Food Filling?
Satiety is defined as the feeling of fullness which occurs after eating.
Different foods have been ranked in accordance to their ability to satisfy hunger whereby foods which score beneath 100 are considered less-filling, whereas foods which score greater than 100 are considered more-filling. This means eating foods which score higher on the satiety index can also assist you in eating fewer overall calories.
Foods that are:
- High in Protein: Protein is considered the most filling macronutrient which alters the levels of various satiety related hormones including GLP-1 and ghrelin.
- High in Fiber: Fiber is slow digesting and helps you feel fuller for longer. Fiber is said to slow down the emptying of the stomach and also increase the digestion time
- Low Energy Density: A food which is low in calories compared to it’s weight is considered filling. These usually consist of water and fiber, and are also low in fat.
- High Volume: Some foods may contain a lot of air or water. These may also help with satiety as well.
Eggs are very healthy and dense in nutrients. Most of the nutrients are found in the yolk, which includes antioxidants zeaxanthine. Eggs score high on the satiety index.
One study found that a breakfast rich in protein from lean beef and eggs increased fullness.
Lean meats are High-protein foods and very filling. For instance, beef can have a powerful effect on satiety having a satiety index of 176, which is the second greatest in the protein-rich foods category, right after fish.
Legumes such as lentils, beans, peanuts and peas have a good nutritional profile and are loaded with plant-based protein. Legumes also have a comparatively low energy density making them them filling.
4. Boiled Potatoes
Potatoes are very healthy and nutritious and unpeeled, cooked potatoes are a great source of vitamins and minerals.
Potatoes are high in carbohydrates and water and also contain some protein and fiber.
Boiled potatoes score 323 on the satiety index.
Fish is rich in omega-3 fatty acids and is loaded with protein. Some studies suggest that the protein obtained from fish has a stronger impact on fullness compared to other protein sources.
Fish scores higher than all other protein-rich foods on the satiety index which includes beefs and eggs.
Yet another study compared beef protein, chicken and fish protein. The researchers found that fish protein has the strongest effect on satiety.
Vegetables are loaded with vitamins and minerals. Vegetables are also considered high-volume and contain water and fiber which helps fill you up.
Additionally, vegetables require some time to chew and are satisfying in that way.
Oats in the form of oatmeal are an excellent source of fiber, specifically soluble fiber named beta-glucan. Oatmeal also scores high on the satiety index. A study found that participants felt more full and not as hungry after eating oatmeal, compared to cereal.
Oatmeal’s ability to fill you up comes from high fiber. Overall, soluble fiber, i.e. beta-glucan makes you feel full.
8. Coconut Oil
Coconut oil consists of a unique combo of fatty acids that are approximately 90% saturated. Coconut oil contains medium-chain triglycerides that enter the liver from the digestive tract, where they are converted to ketone bodies. Ketone bodies can have an appetite-reducing effect.
9. Cottage Cheese
Cottage cheese is high in protein and low in fat and carbohydrates. The high protein content can assist you in feeling full.
Popcorn is a whole grain food high in fiber. Popcorn is more filling than other snacks such as chocolate and potato chips. Popcorn is also has a low energy density.
Filling foods have certain characteristics such as high fiber, high protein and/or low energy density.
Additionally, filling foods tend to be whole foods and not processed.