What makes some food extra satisfying and filling? Protein and fiber can help a lot. But foods that allow you to eat more, without gaining weight are what you are on the look-out for.
Let’s find out what are the most filling foods you should try for weight loss:
1. Eggs
Eggs provide 12 grams of complete protein, providing all 9 essential amino acids your body needs. Studies show that eating eggs for breakfast helped dieters feel less hungry for a full 24 hours and also stabilizes their blood sugar levels. This helps them to eat fewer calories over the day.
2. Apples
Apples contain pectin, which slows digestion and creates that full feeling for a longer time. Apple is more filling than the equivalent amount of fruit in juice.
3. Potatoes
Potatoes are satisfying because it contain resistant starch or complex starch molecules. It contains 168 calories, with 5 grams of protein and 3 grams of fiber.
Though potatoes have a bad reputation because of its high glycemic index, which induces cravings and weight gain. But, this is not the case, as it ranked high in the satiety index as proven by researches.
4. Lentils
Lentils contain 11 grams of fiber and 13 grams of protein per 3/4 cup. Research in terms of post-meal satiety, have shown that pulses such as lentils, chickpeas and black beans, made the participants 31% fuller, after eating one serving.
5. Avocado
Avocados are high in fat, but the good kind of fat. It can help ease arthritis and lower risk of heart disease because of its plant-based fatty acids and its anti-inflammatory benefits. It can also help increase the absorption of fat-soluble nutrients.
Researchers show that consuming half an avocado for lunch, can increase satisfaction by at least 26% and reduced the desire to eat by 40% for at least 3 hours.
6. Quinoa
It is gluten-free and a good source of protein, at least 8 grams per cup when cooked. It has almost double the fiber of brown rice, giving it that extra, hunger-squashing power.
7. Greek Yogurt
Considered as the single best food for shedding off those pounds. It also curbs cravings, balances blood sugar and satisfy hunger for a longer time, This is because Greek yogurt contains no whey, double protein, and a sliver of the sugar compared to any other yogurt type.
