One piece of advice often given to dieters is to eat until you reach satiety — that is, until you feel full.
The problem is that different foods can have vastly different effects on hunger and satiety.
For example, 200 calories of chicken breast may make you feel full, but it could take 500 calories of cake to have the same effect.
Thus, weight loss isn’t just about eating until you feel full. It’s about choosing the right foods that make you feel full for the least amount of calories.
Here are 11 filling foods you can eat a lot of without getting fat:
Chicken is a great source of protein, and it’s also one of the leanest meats that you can buy. Not only is it easy and quick to cook, but it’s a very versatile ingredient that can be served in a variety of different forms. The protein in chicken helps you stay fuller for longer and also helps your digestive system boost the metabolism to break down and burn calories at a speedier rate. Another great benefit of chicken is that it is also an energy booster, which means that it’s sure to help you get through your day without becoming too hungry – even long after you’ve consumed it.
One of the best foods on the planet that you can eat a lot of without getting fat is broccoli, as it isn’t very high in calories and it’s full of fiber. Additionally, the nutrition value of this vegetable is pretty incredible due to its cancer-fighting properties and antioxidants that help your gut stay healthy. Broccoli is also a very versatile food, in that you can eat it for any meal of the day, and it’s guaranteed to make you feel full with just a half a plate’s worth. Eating lots of this vegetable is a great way to indulge in eating a large portion without having to worry about all the extra calories.
3. Boiled Potatoes
Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t.
Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called resistant starch.
Resistant starch contains half the calories of regular starch (2 instead of 4 calories per gram). In your digestive system, it acts a lot like soluble fiber, helping you feel full.
Because adding resistant starch to meals helps satisfy hunger, it causes people to eat fewer calories.
Interestingly, cooling potatoes after they’re cooked increases their resistant starch content. In fact, studies show that cooling and reheating potatoes multiple times continues to increase their hunger-suppressing effect.
In a study that measured the ability of 38 foods to satisfy hunger, boiled potatoes ranked the highest.
While boiled potatoes were the most satisfying food tested, fried potato chips were found to be three times less filling.
4. Whole Eggs
Eggs are another food that has been unfairly demonized in the past. The truth is, eggs are incredibly healthy and high in several important nutrients.
Most of the nutrients, including about half of an egg’s protein, are found in the yolk.
Eggs are a complete protein, meaning they contain all nine essential amino acids.
Quinoa is believed to be one of the best superfoods in the world, and the fact that it won’t make you fat by eating lots of it is even better. This is especially good news for rice lovers, as the texture of the two grains are fairly similar and can be used interchangeably.
Quinoa isn’t just the food that the ancient Incas ate right before they went into battle, but it’s also an incredible source of fiber that has an average of 12 grams per serving.
Fiber is great, simply because it can help you clean out your gut at a faster rate, lower your cholesterol and improve your colon health. In addition to that, eating quinoa increases satiety and helps to leave you fuller for a longer period of time.
Eating fruit is an important part of anyone’s diet. Multiple studies have discovered that eating fruit like apples regularly will lower your calorie intake and help out with weight loss. Apples offer a lot of satiety, and they also contain plenty of pectin which means that they help you feel full much faster.
Pectic is a fiber that slows down the digestion process, and this is a surefire way to stay less hungry over the course of your day. Apples are also known to be made up of 85 percent water, which means that you can eat a ton of them while knowing that you aren’t absorbing so many extra calories.
Eating whole apples or apple segments has been proven to have higher fullness ratings when compared to other kinds of fruit.
Popcorn might be associated with junk food, but it’s actually a lot more fibrous than you’d probably think. This whole grain snack has more fiber than most other foods, and because it’s so high in volume, it fills up your stomach by taking up a lot of space despite how light it is.
The best way to prepare it is to air pop it as opposed to the commercially-prepared kind, which comes with all sorts of unwanted junk. Just keep in mind that adding a lot of salt and butter is not the optimal way to eat a healthy version of this delightful snack – keep it as bare as possible and indulge away.
The great thing about cottage cheese is that you can eat a lot without feeling too guilty, as it’s a delicious low-calorie snack that is packed with protein and does not contain a ton of calories. It also has a lot of health-boosting nutrients such as phosphorus, selenium, B vitamin, and calcium, and is considered to be one of the best weight loss foods that one could buy.
Cottage cheese has an effect on satiety that is similar to that of eggs and will leave your stomach feeling full for a long period of time after it’s consumed. It can also be consumed in a variety of different ways, and can even be combined with other low-calorie, high protein foods to serve as a bigger meal. It’s great for breakfast, but it can also be regarded as a good choice for a healthy in between meal snack.
Soy foods are loaded with protein, and research has been conducted that shows this type of food will increase your satiety, improve your mental ability, and even reduces your appetite. Edamame is a popular snack, because not only are these delicious, buttery beans filling, but they give you 8 grams of protein for every 95 calories that you eat. Because the protein helps your satiety level, it also assists your digestive system and helps keep you full as you go about your day.
This is one of the main reasons that soy products are highly rated as being a good choice for eating high quantities without gaining a lot of weight. Soy is also one of the few plant-based proteins that contain all of the amino acids in its proteins.
Legumes are a great source of protein and have a fairly low energy density which means that they can fill you up faster than many other foods, and still give your body many of the nutrients that it needs. Some examples of legumes include beans, chickpeas, lentils, and peas – these have all been found to be 31% more filling that either bread or pasta.
They are a fantastic meal choice for people who are looking for ways to stay full after dinner, and one can consume a lot of this food group to assist with losing weight in the long term. There are many different ways to cook legumes too, and they go well meals at all times of the day.
People who love to eat without the consequences of gaining too much weight should really aim to consume more salmon in their diet. This type of fish contains healthy fats, including lots of important omega-3 fatty acids that are beneficial to both your mind and body. Just be sure to purchase wild-caught salmon. Even if it’s slightly more expensive than standard farmed salmon, it is significantly more nutritious, and healthier as it doesn’t contain all of those toxins.
Plus, a large salmon steak cooked up will fill your stomach better than any fast food available, and your portions can be even bigger than what you could buy from a popular restaurant chain.