12 Foods to Help You Stay Full Longer
Check out these 12 foods that will help you stay full for a long time!
When you’re trying to lose weight, it’s essential to reduce your portions; but feeling hungry is the main reason most diets fail within a week. Because of this, you eat additional calories to get that ‘full’ feeling. To resolve this issue, you can eat these 12 foods that help you stay full longer, and help satiate your appetite.
Try to eat an apple about 30 minutes before your meal. The fiber and water content of the apple will fill you up, so you’ll eat less during the meal.
Eat half an avocado at breakfast time, and that will help keep you full through the afternoon, according to a study published in the Nutrition Journal. Women who did this felt 22% more satisfied, and were 24% less likely to overeat.
3. Garbanzo beans and lentils
Legumes such as garbanzo beans, lentils, and pinto beans are super foods rich in protein and fiber, antioxidants, Vitamin B Complex and iron. Eating more of these will help you to control your appetite. A recent report published in Obesity magazine revealed that people stayed 31% more satisfied after eating a meal containing one of these foods.
In a study from Penn State, people who ate a meal low in calories, along with a broth, reduced their calorie intake by 20%. Soups can help put your appetite at bay, since they take up a lot of volume in the stomach without a lot of calories.
Cucumbers and other pickled vegetables were shown in a recent study from the New York Science Academy to help fortify the link between the intestines and the brain. Fermented foods also work as probiotics, which are healthy bacteria which aid in digestion. Some experts believe that probiotics can reduce the appetite and aid in weight loss, although that theory has yet to be proven.
6. Chile peppers
Capsacin in chile peppers helps to fire up your metabolism. A recent study from the Maastricht University of Lower Countries demonstrates that spicy foods can also help to control your appetite. The study, which was published in Appetite magazine, found that by adding 1/4 teaspoon of chile pepper with each meal helps keep you full. Moreover, some of the study’s participans consumed 75% of their foods with recommended nutrition, and didn’t feel the need to keep eating after supper.
7. Dark chocolate
When you get a sweet tooth, eat some dark chocolate. Dark chocolate helps to reduce blood pressure and can protect your heart and brain. This is also more filling than milk chocolate, while helping satisfy that craving for sweets.
Starting the day off with eggs can leave you satisfied till lunch time. A study by the University of Missouri in Columbia suggests that eating a breakfast of 300 calories which contains 30 to 39 grams of protein can reduce hunger between breakfast and lunch time. The study also revealed that eating a breakfast high in protein will make you eat less calories all day long.
Dried nuts and fruits are another filling food that can help you eat less. In a study from the British Journal of Nutrition, obese women mixed 3 tablespoons of peanut butter with cream of wheat and orange juice, and felt full up to 12 hours after breakfast. Nuts are designed as a natural appetite suppresant; they are rich in healthy fats, protein and fiber.
Oat flour will keep you full longer, according to a study from the Journal of the American College of Nutrition. The subjects were served 250 calories of cereal, or 113 calories of oatmeal with milk. Those who ate the oatmeal stayed full for longer than those who ate the cereal. Why the difference? Oat flour is high in fiber and proteins, and also has a high quantity of beta-glucose, sugars that give oatmeal its heart healthy properties, helping in hydration.
Drinking water can help keep hunger at bay. Why? Symptoms of hunger are similar to those of dehydration. If you feel hungry, drink a glass of water then wait 10 minutes, and see if you’re still full.
The protein in buttermilk is the most filling protein. According to a study published in Appetite magazine, people who drank buttermilk ate 18% less than those who drank a beverage full of carbohydrate.