It turns out that when people eat protein and fiber-rich food, they feel sated for a long period of time. In this way, they can stay safe from overeating. Foods packed with protein like cottage cheese, eggs, broth-based foods and chicken can help you lower intake of calories by suppressing your appetite.
Veggies, legumes and citrus fruits are loaded with fiber and they can keep you sated by slowing the process of digestion and carbs absorption. Potatoes include resistant starch which can combat hunger.
Do you feel hungry right after a full meal? You should know that consumption of the right food is crucial for satisfying your urges for food.
So, the solution is to consume food that cannot be digested fast. If you eat food like this, you will be able to consume more food, but you won’t gain weight because the intake of calories is reduced.
Foods that make people feel sated are rich in fiber and protein, have larger volume and low energy density. In case you didn’t know, a low energy density is a term used to describe foods that have a low number of calories.
The truth is that even the volume of food we take affects satiety. So, if we consume a lot of food, we will not feel hungry for a longer period of time.
This is a list of 10 foods you can eat a lot without worrying about your weight:
1. Oatmeal
Oatmeal makes people feel satisfied because it is rich in fiber. This is a great cereal that is usually taken for breakfast. It can soak up water and provide fiber which is why people feel sated.
Numerous studies have shown that oats are great for combating appetite, boosting satiety and cutting calorie intake. They are rich in beta-glucan, which represents a natural soluble fiber. This type of fiber slows down digestions and carb absorption.
2. Boiled Potatoes
There are a huge number of people who stay away from potatoes when they want to drop a few pounds because they know that potatoes are rich in carbs. But, whole potatoes are an excellent source of fiber, vitamins and other nutrients too.
For instance, they come with a specific kind of starch called resistant starch. This starch helps people get fewer calories through potatoes because it contains 50% fewer calories than ordinary starch and makes you feel full longer.
It seems that boiled potatoes are one of the best foods used for this purpose. On the other hand, fried potatoes can be up to three times less filling.
Cooling potatoes after they are boiled can boost the amount of resistant starch. Continuous cooling and heating can boost this effect.
3. Eggs
Did you know that eggs come with all 9 essential amino acids? The majority of the nutrients found in eggs are located in the egg yolk.
Consumption of eggs for breakfast will make you feel satisfied for a longer time which ultimately means that you will need fewer calories later. Boiled eggs are a better option compared to fried eggs.
On top of that, eggs are useful because they come with good cholesterol and they also have vitamin D.
4. Soups Based on Broth
Even though liquid meals are considered to be less filling compared to solid meals, it turns out that soups are a great choice in cases like this. This is especially true when it comes to broth-based soups which are rich in water and protein. These ingredients make you feel sated.
Taking a soup at the beginning of any meal can boost satiety and prevent unnecessary high intake of calories. By adding them to your daily menu, you can promote weight loss. Keep in mind that soups can come with veggies and meat in them and these foods can provide fiber and protein.
5. Apples
As you are probably aware, fruits are very important for our health. For instance, apples can make people feel sated because they are rich in pectin, a type of soluble fiber that keeps the digestion slower. In addition, these fruits are rich in water and low in calories.
Consumption of apples on a regular basis can reduce calorie intake and support weight loss. Don’t forget that apples are rich in antioxidants which can help you speed up the metabolism.
6. Citrus Fruits
Citrus fruits, similar to apples, are an excellent source of vitamin C, water, and fiber. They too can make people feel full without taking many calories.
Citrus fruits like oranges and grapefruits can help people eliminate bloating and ease inflammation. They can also make you feel more energetic too.
7. Chicken
If we compare different kinds of meat, we will see that chicken is among the leanest ones. Chicken is also rich in protein. Diets focused on consumption of more protein usually result in a lower intake of calories compared to low-protein diets.
The protein found in chicken can make you feel sated for a long period of time and help the digestive system speed up your metabolism which ultimately leads to better burning of calories. Chicken can be prepared in many different ways.
8. Legumes
Legumes including peas, lentils, and beans are rich in protein and fiber. They are low in calories and they can also cut the calorie intake because the high amount of protein and fiber will keep you feeling satisfied.
Legumes include many other nutrients that are useful for the body and mind.
9. Vegetables
Veggies are rich in fiber and water. These two compounds can help people feel sated for a very long time. In a similar way like legumes, veggies come with low energy density. So, you can consume a high amount of vegetables and you still won’t take too many calories.
If you consume vegetables before any meal in the form of a salad, you will satisfy hunger. Don’t use ingredients that are high in calories in your salads.
10. Cottage Cheese
Cottage cheese doesn’t have many calories, but it is definitely rich in protein. In addition, it’s packed with calcium, vitamin B, selenium, and phosphorus.
Foods rich in protein like cottage cheese are digested slowly in our bodies. In this way, you will feel sated for a longer time and prevent overeating.
Source: Cure Joy
