Feel Fuller for Longer from More Foods That Will Fill You Up

More Foods That Will Fill You Up

Full Story
Feel Fuller for Longer

Shutterstock

Feel Fuller for Longer

Already deciding whether to get pizza or Mexican for lunch, even though you’re still chewing the last remnants of breakfast? Don’t worry; this is actually quite normal. There are good reasons why you may be getting ravenously hungry only minutes after your last meal.

Black Beans and Pinto Beans

iStock/Thinkstock

Black Beans and Pinto Beans

Legumes such as black beans and pinto beans, in my mind, are such an underrated food. Not only are they packed with plant-based protein, fiber, and phytochemicals, they’re also really easy on the wallet. A 2008 study in the FASEB Journal found that eating at least ½ cup of legumes per day may assist with weight loss and weight maintenance, perhaps due to increased sense of fullness.”

—    McKenzie Hall, registered dietician and co-founder of Nourish, which aids with recipe or menu development, nutritional analysis, social media, research briefings, and consumer information.

Chia Seeds

iStock/Thinkstock

Chia Seeds

“These tiny nutrition powerhouses contain about 10 grams of fiber per two tablespoons and are an excellent source of important omega-3 fatty acids. They are also a good source of essential nutrients like iron, calcium, magnesium, and zinc. In addition, chia seeds have hydrophilic properties. This allows them to swell into a gel when combined with liquid. The combination of high fiber (which digests more slowly in the GI tract and keeps blood sugar levels stable) and the hydrophilic properties (which result in them expanding in the stomach to give the feeling of fullness) make this a top-pick food to keep you full. Try them on yogurt, soups, baked goods, in smoothies, or make your own chia gel.”

—    Deborah Orlick Levy, registered dietician and Carrington Farms Health and Nutrition Consultant

Eggs

Shutterstock

Eggs

Eggs, in particular, are an ideal breakfast food. A recent study found that obese persons who ate eggs for breakfast feel full for a longer period of time and thus take more time to get hungry. The research participants had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps stomachs feel full.”

—    Dr. Robert Glatter

High-Fiber Cereal

iStock/Thinkstock

High-Fiber Cereal

Cereal is incredibly versatile as a meal, snack, or ingredient in recipes. For a filling cereal, go with one that contains at minimum five grams of fiber per serving. A bowl of Fiber One Nutty Clusters & Almonds contains 10 grams of belly-filling fiber, making it satisfying breakfast. Think outside the bowl and enjoy high-fiber cereal as a base for your favorite DIY trail mix, sprinkled on yogurt, mixed in with fresh fruit cups and salads, or as a crunchy, satisfying coating for baked chicken or fish.”

—    Tanya Zuckerbrot

Lean protein

iStock/Thinkstock

Lean protein

“Foods like salmon, white meat chicken, or turkey are excellent sources of lean protein and have small amounts of fat. This combination takes longer for the body to digest. This means you feel full longer when your diet includes these foods. In fact, studies have shown that people who don’t consume enough lean protein tend to overeat and weigh more.”

—    Deborah Orlick Levy

Lentils

iStock/Thinkstock

Lentils

Lentils are doubly satisfying because they are rich in both fiber and protein, and since these digest slowly, a meal containing lentils is bound to keep you feeling full longer. Among all legumes and nuts, lentils rank the third-highest in protein, which makes them a satisfying, low-fat meat alternative. Lentil soup is extra filling because its watery broth adds volume, and adding cooked lentils to salads and vegetable side dishes makes them all the more tasty, satisfying, and nutritious.”

—    Tanya Zuckerbrot

Oatmeal

Shutterstock

Oatmeal

“Steel-cut oats are the least-processed of all oats on the market. They have five grams of protein per ¼ cup serving, are high in soluble fiber, and are low in fat. This combination will keep blood sugar levels stable for longer, which keeps you from feeling hungry (make sure you buy your oats with no added sugars, flavorings, or preservatives). For additional holding power, I like to add a tablespoon of chia seeds to my oatmeal and some fresh raspberries or a teaspoon of almond butter.”

—    Deborah Orlick-Levy

Peanut Butter

iStock/Thinkstock

Peanut Butter

“Packed with satiating protein, fat, and fiber, peanut butter may help to curb cravings and help moderate a hearty appetite. A study conducted by Harvard researchers found that, when compared to a low-fat diet, a moderate-fat diet including peanut butter is much easier to stick with and results in more sustained weight loss” 

—    McKenzie Hall

Pumpkin Seeds

iStock/Thinkstock

Pumpkin Seeds

“Next time you’re craving something crunchy, grab some dry-roasted pumpkin seeds instead of chips. A generous one-ounce serving packs eight grams of hunger-satisfying protein, plus each little seed is a great source of fiber, vitamins, minerals, and carotenoids.”

—    Tanya Zuckerbrot

Raspberries

iStock/Thinkstock

Raspberries

“Boasting a whopping eight grams of fiber per one-cup serving, these sweet, juicy morsels top the list of high-fiber fruits. Plus, with only 65 calories per cup, they are a light and tasty way to make smoothies, hot or cold cereal, or Greek yogurt, even more tasty and filling. Raspberries are nutrition-packed, with vitamins C and B-complex, manganese, copper, magnesium and iron, and disease-fighting, anti-aging phyto-antioxidants.”

—    Tanya Zuckerbrot

Turkey Jerky

Shutterstock

Turkey Jerky

“Want a chewy, savory, waist-friendly snack that’s plenty filling, too? Turkey jerky can be a great choice because a one-ounce serving has only 70 calories and provides 11 grams of protein — not to mention essential vitamins and minerals, such as iron and zinc. When choosing jerky, avoid unnecessary fat by going with brands made with white meat.”

—    Tanya Zuckerbrot

You've just watched...

Eggs

More Foods That Will Fill You Up