10 Filling Foods to Lose Weight Healthily

Pineapple can help purify your body and combat fluid retention. You can drink a glass of pineapple juice at breakfast, or after a big meal to help wash it down.
10 Filling Foods to Lose Weight Healthily
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 27 May, 2022

We all know that losing weight isn’t exactly an easy task. Miracle diets don’t exist, and losing weight always means putting in a certain amount of effort. You should always follow a proper diet to lose weight in a healthy way, and one way to do that is by eating filling foods.

Oftentimes, when we want to lose a few pounds, we end up getting hungry. We try to eat less so that we can consume less calories, but one very effective way to avoid this feeling is to turn to foods that fill you up. Today, we’ll show you ten of the best filling foods to lose weight in a healthy way.

The best filling foods for weightloss

1. Oatmeal

Oatmeal for breakfast

Oatmeal is the best possible food you can eat at the beginning of your day. It’s one of the healthiest cereals out there for losing weight in a balanced way.

  • It is a natural source of fiber.
  • It provides you with a very satisfying fullness that will keep you from snacking between meals.
  • Oatmeal is rich in B vitamins and minerals.
  • It fights bad cholesterol, protects your heart and controls blood sugar levels. Great, right?

Oatmeal is the perfect ally for losing weight, so remember to always include it at breakfast time.

2. Green apples

Green apple smoothie

We’ve already discussed the amazing benefits of green or Granny Smith apples when it comes to losing weight. Their main benefit is that they help regulate blood sugar levels and activate your metabolism. You should make sure to eat the peel, as well, because the pectin in this part of the apple is where most of its beneficial properties are stored.

You can eat an apple whenever you get hungry. This will help you get to lunch or dinnertime without snacking on other fattening foods. Plus, they’re delicious!

3. Pineapple

Pineapple and spinach salad

Pineapple is the perfect trick for people who are trying to lose weight. It is one of the best foods you can eat at any time of day. You can try a glass of pineapple juice at breakfast, a delicious spinach, walnut and pineapple salad for lunch, or a grilled chicken breast with pineapple for dinner.

Pineapple is rich in vitamins and, most importantly, bromelain, an enzyme that reduces swelling and will help purify your body and reduce water retention.

4. Salmon


We know that salmon tends to be on the pricey side, but it is definitely worth including in your diet. Here’s why:
  • Salmon is rich in nutrients and low in calories.
  • It has tons of vitamins and minerals, such as iron and iodine, as well as vitamins A and D.
  • Salmon is rich in omega 3 fatty acids, which are perfect for weight loss.

5. Dark chocolate

Dark chocolate

Chocolate to lose weight? Yes, it’s true, but we should clarify one little thing: you should always make sure to choose dark chocolate, as pure as possible, and without any milk content.

This is also one of the best filling foods out there, which, in addition to being rich in minerals and anti-oxidants, is a little treat for your palate. It’s the perfect addition to your oatmeal-based breakfast. However, you should keep one thing in mind: ideally, you shouldn’t eat more than one ounce per day, or 28 grams.

6. Avocado

Avocado is a veyr filling food

By eating just half an avocado per day, along with a salad or your daily breakfast, you can feel much fuller all day long. According to “Nutrition Journal” magazine, it is one of the best foods to prevent snacking, especially when you incorporate it into your breakfast.

We recommend consuming no more than half an avocado per day, because it is a fairly high-calorie food. It’s a great food to add to other dishes so that you can benefit from its beneficial properties.

7. Eggs

Har boiled eggs

We’ve already taken the time to talk about eggs on a number of occasions. Did you know that eggs are also incredibly filling? Well, they are, and the best way to eat eggs is boiled, without any oils or other products that may add more fat or calories.

You can combine them with mushrooms (another filling food), or serve them alongside a grilled chicken breast with a bit of mustard sauce. Delicious!

You may be interested in:

Eggs and Their Nutritional Value

8. Legumes

A plate of legumes

Legumes are filling and can be cooked a million different ways to prepare tons of healthy dishes. You can prepare a delicious salad for lunch by adding them, for example, to a bit of spinach, a chopped boiled egg, and a bit of chopped tomato. This type of filling dish will keep you from snacking between meals.

9. Capsaicin

Jalapeño salsa

If you are a fan of peppers or jalapeños, don’t hesitate to consume plenty of these foods, because they are incredibly filling! They contain a lot of capsaicin, which is a filling element that speeds up your metabolism, thus burning more fat, and also acts as a powerful pain killer.

It can help control your appetite and is a great addition to your spice cabinet. What do you think?

10. The best filling vegetables

Tomato and broccoli are great filling foods

Tomatoes, broccoli and kale are all great vegetables for any weight loss diet. Whether you eat them raw or steamed, make sure to include them in your salads, or serve them with a yummy bowl of whole grain rice. You’ll be doing great things for your health and your figure. Enjoy!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Berti, C., Riso, P., Brusamolino, A., & Porrini, M. (2005). Effect on appetite control of minor cereal and pseudocereal products. British Journal of Nutrition. https://doi.org/10.1079/BJN20051563
  • Perrigue, M., Carter, B., Roberts, S. A., & Drewnowski, A. (2010). A Low-Calorie Beverage Supplemented with Low-Viscosity Pectin Reduces Energy Intake at a Subsequent Meal. Journal of Food Science. https://doi.org/10.1111/j.1750-3841.2010.01858.x
  • Sriamornsak, P. (2003). Chemistry of pectin and its pharmaceutical uses: a review. Silpakorn University International Journal. https://doi.org/10.5458/jag.54.211
  • Pavan, R., Jain, S., Shraddha, & Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnology Research International. https://doi.org/10.1155/2012/976203
  • De Lourdes Reyes-Escogido, M., Gonzalez-Mondragon, E. G., & Vazquez-Tzompantzi, E. (2011). Chemical and pharmacological aspects of capsaicin. Molecules. https://doi.org/10.3390/molecules16021253

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.