Healthy food choices to keep you full!
- Dietitian.Lauren Hmede
- Mar 29, 2019
- 4 min read
Greek Yogurt
Greek yogurt has double amount of protein than other types. As it takes more time to leave your stomach it keeps you full for longer period and it burns more calories due to the digesting proteins. Always choose low fat and low sugar versions.
Quinoa
It is a type of whole grains that provide per one cup 8 grams of protein and 5 grams of fiber. In addition, you will get iron, zinc, selenium, and vitamin E. You can mix it with vegetables and lean protein sources and it is easy to cook just like rice!
Cinnamon
According to studies cinnamon curb appetite and stabilize blood sugar which make it a good choice for people with diabetes. You can add it to coffee, yogurt or milk without adding sugar.
Hot Peppers
Hot peppers have a flavourless chemical called capsaicin. It's more plentiful in habaneros, but jalapeños also have it. It seems to curb appetite and boost metabolism but only for short period so actually it does not have a big effect on weight loss unless you will have low calorie intake.
Green Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get more benefits you need to drink it more times per day and always drink it hot.
Grapefruit
It does not have a magical fat burning but it is simply curbing appetite due to fibre content yet it is low in calories. Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal.
Watermelon
Many raw fruits and vegetables are full of water and nutrients and low in calories. Watermelon is a great example. It's a good source of the antioxidant lycopene and gives you some vitamin A and C, too.
Pears and Apples
Pears and apples are high in water so they keep you full for longer period. Consume them with peel for extra fibre and eat always whole fruits instead of juices.
Grapes vs. Raisins
2 cups of grapes and ¼ cup of raisins both offers 100 calories but the difference comes with the feeling of satiety as grapes make you full for longer period. Dried fruits can be concentrated with sugar so make sure to choose low sugar version.
Berries
Berries are high in water and fibre which make them a good filling snack. In addition they have a sweet taste. Blueberries are good example of berries as they are loaded with antioxidants.
Raw Vegetables
Vegetables are crunchy, low in water, low in calories and high in fibre. Half a cup of diced celery has just 8 calories. You can enjoy them as salad or use them for dipping.
Sweet Potatoes
Sweet potatoes are full of flavour yet they can save calories ounce you replace toppings like cream or butter with cinnamon. As a bonus, sweet potatoes are packed with potassium, beta-carotene, vitamin C, and fiber.
Eggs
One egg has only 75 calories, plus 7 grams of protein along with other vital nutrients. It is a filling breakfast and important nutrient for weight loss. Your body need more calorie to digest protein than it do for carbs.
Coffee
Coffee may boost metabolism a little and don’t count it for weight loss if you are adding more sugar and other high calorie food to your diet.
Oatmeal
Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it's hot. It is a filling meal along with it is served hot it may takes more time to be consumed as well water content keeps you full for longer period.
Crispbreads
Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat.
Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.
Tabouli
A whole grain used in tabouli is burghul which is high in protein, fibre and low in calories and fat. It keeps you full for longer period with low calories. You can enjoy it with vegetables like parsley, tomatoes and onions. Considering toppings use olive oil and just do it in moderation.
Soup
Soup are low in calories and high in water so it keeps you filling for longer period. Just aim to serve it hot and choose non-creamy based soup like vegetables or lentils soup.
Salad
Salad is a filling meal with high water content and low calories. Just keep it healthy by adding some of vegetables, fruits or grated cheese. Top it with olive oil and avoid the use of unhealthy choices.
Vinegar
Dress your salad with oil and vinegar. It's easy to make and it's full of flavor that can make salad more satisfying and it has fewer calories than most pre-made dressings.
Nuts
Nuts are filling snack that curb appetite and they are rich in protein, fat and they are heart healthy. Just keep their consumption in moderation as over consuming is easily happened.
Air-Popped Popcorn
Three cups of plain, air-popped popcorn may seem like a lot, but you're not getting a lot of calories. All that air adds volume without adding fat or sugar.
Skim Milk
Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. Even it is low in fat yet it takes more time for digestion due to protein content.
Lean Meat
Protein keeps you full for longer period and it takes more time for digestion. Just choose good protein sources. Dark meat tend to be high in fat so instead choose skinless chicken breast. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Stick with a 3- to 4-ounce portion.
Fish
Fish are among the best protein sources and they are low in fat. Some fatty fishes are high in healthy fat like omega-3s, which are found in salmon and herring. They also protect against heart disease and other chronic conditions.
Beans
Beans are both rich in fiber and protein. You feel full for very few calories. Open a can of garbanzo beans (aka chickpeas) and toss them into soup or salad, or mash them up to use as a dip. One cup packs 12.5 grams of fiber, just 4 grams of fat, and almost 15 grams of protein.
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