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.