Foods That Keep You Fuller Longer
Let’s face it, one of the most difficult things to do while trying to lose weight is portion control. We’ve all been there. I mean, if you love food, cutting it back can be quite a task! Won’t it be awesome if there was a way to eat fewer calories and still not have to starve yourself to death? Well, I am here to tell you, there is! The best way to do this is to pick food items that are healthy, low in calories and still keep you full for a longer time. So, give your unhealthy snacks the boot and try these wholesome foods that will keep you fuller longer!
Eggs, preferably organic, are arguably the best breakfast food. They have a great combination of protein and fat that satisfy hunger than almost any other breakfast food. Research has also shown that people eating eggs for breakfast take a longer time to feel hungry. Eggs can suppress the release of a hormone called Ghrelin which is an appetite-stimulating hormone telling the brain to eat. Many people try to avoid eggs because of the cholesterol. However, studies have shown that the cholesterol content in eggs is not the main culprit of causing high cholesterol levels. If you are still concerned, you can try eating egg whites that have no cholesterol whatsoever.
2. Legumes and beans
All kinds of beans, lentils, and chickpeas are full of lean protein, healthy fats, and complex carbohydrates. This combination can keep you full for a longer time. Research has shown that the combination of these three ingredients can help to stabilize the blood glucose level leading to the feeling of satiety for a longer time. As a bonus beans and legumes have a ton of fiber as well. And the fact that they taste so good is a huge plus too; don’t you think?
3. Greek yogurt
Greek yogurt, or how I like to call it “Real Yogurt”, is a delicious way to cut down the calories and still staying full. It is packed with protein, calcium and has very few calories. The high protein content keeps you full longer. As a matter of fact, one six-ounce serving of Greek yogurt has about 15–20 grams of protein. Protein makes you feel satisfied for a longer time and does not cause a spike in insulin levels either. The combined effect is you eat less and feel full longer! As not to offend other nationalities, Icelandic, Swiss, Blugarian and Indian yogurt are also outstanding.
4. Almonds and other nuts
It is no secret that nuts are good for you. They are packed with healthy fat that is good for the heart. They also have a lot of fiber, especially Almonds. The high fiber content of almonds keeps you full for a long time. So, instead of eating any processed snack, try a few almonds during your mid-day snack breaks. They are delicious, nutritious and keep you full longer. What else can you ask for, right?
Yes, good old water, preferably filtered! Water has no calories at all and occupies a lot of space in your stomach. Apart from the obvious benefits of keeping yourself hydrated, water can also reduce your appetite. A study had shown that participants who drank just one glass of water before each meal, consumed up to 90 fewer calories per meal. So, raise your glasses, to H2O!
Avocados are nature’s gift to humanity! They are rich in heart-healthy fats and did I say delicious! They also have a lots of fiber as well. The combination of monounsaturated fat and fiber make them ideal for keeping you fuller longer. Try and include Avocados in your meals; they go great in salads and sandwiches as well!
When they said, an apple a day keeps the doctor away; they were not exaggerating. Well, maybe a little bit! Nonetheless, apples are perfect for snacking in between your meals. They are rich in fiber and vitamins and of course delicious. If you feel a bit peckish during the day, grab an organic apple rather than a bag of chips from the vending machine!
Originally published at drgregoryburzynski.com on March 22, 2017.