I get asked a lot about foods that keep you fuller for longer. It's incredibly important to eat foods that keep you satisfied to curb hunger and cravings. The foods which keep you fuller for longer tend to be high fibre, high protein, high volume ( contain more water or air) or low energy density; so foods which have low calories even when you eat alot of it. The best of these foods usually are a combination of the factors mentioned above.
Here are some of the foods that you can try out to help you create a diet that keeps you satiated and doesn't leave you wanting more!
Broccoli
Brocoli is one of my favourite vegetables especially when I'm trying to lose weight. It is low calorie, packed full of nutrition and high in fibre. Fibre helps delay the release of a hormone called ghrelin which makes you feel hungry. It is also a high volume food as it has 90% water content. Its quite a bland vegetable but I love adding different flavours to spice it up like chilli flakes, garlic and lemon juice.
Eggs
Eggs are an amazing source of high quality animal protein and have a great nutrient profile. A whole egg contains around 6g of protein; high protein foods increase satiety.
Legumes
Legumes are high in fibre and protein which promote fullness. Lentils, beans and chickpeas are so flexible and can be incorporated into so many meals.
Meat/fish
Protein is the most satiating macronutrient. High protein foods like meat and fish have a low glycaemic index and most foods which rank highly on the satiety index (ratings of foods dependant on their satiety effect) are high in protein.
Oats
Oats are an amazing food, especially for breakfast, they are nutrient dense and higher in protein and fibre than other carbs. They contain polysaccharides called b-glucans which promote satiety by promoting the release of a hormone called peptide YY which can overall reduce the amount of calories you eat throughout the day. The b-glucans also slow down digestion by attracting water which increase the volume of food in the stomach; slower digestion means slower emptying of the stomach, and feeling fuller for longer.
Popcorn
Popcorn is a great low calorie snack which also promotes satiety and therefore a great go-to when trying to lose weight but need something to satisfy your cravings. It is high in fibre and slows down your digestion keeping you feeling full. Make your own air popped popcorn at home to make sure they are as healthy as possible and add your own low calorie seasonings. Popcorn is the same as many other foods with respect to how much you eat. If you eat excessive amounts it can hinder your weight loss progress!
Potato
Potato is healthy, nutritious and versatile. Many people worry that potatoes are unhealthy and make us gain Weight. In actual fact they can be incredibly beneficial to our diets and can even help us lose weight when eaten in moderation, moderation is the key in nutrition! Potato is of the most filling foods which is great to curb cravings. Typically people think the white potato is the sweet potato's evil twin, when actually they are equally as healthy and have very similar nutrient profiles. Sweet potatoes do have a lower glyceamic index which means that they do keep you fuller for longer in comparison to the white potato.
Quinoa
Quinoa is a delicious nutty seed/grain which is high in protein and fibre and has a low glycaemic index. This combination curbs hunger and can overall help reduce your food intake. A 2014 clinical trial has shown that it has the ability to reduce fat absorption and increase the amount of calories you burn, but more research is needed to show this.
Soups
Soups can be very filling and stay in the stomach longer than whole foods, keeping you feeling fuller for longer. They contain more water than other meals, creating more volume in the stomach.
Yogurt
Greek yogurt is thicker in texture and typically contains more protein, great for breakfast or a snack to keep you going until your next meal.
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