If you think that it’s impossible to eat healthy and feel full at the same for a longer period, think again. There are delicious healthy foods that will fill your stomach without having the need to add a lot of fat or sugar.
In this article, we will tell you what to eat when hunger attacks and feel full without ditching your diet.
For a food to be satisfying, it has to meet these requirements:
• Be high in protein
• Have a good amount of fiber
• Contain more air and water
• Be low in calories in comparison to its weight
• Be a whole food
Foods that satisfy your hunger and are healthy
1. Boiled potatoes
Despite the bad reputation they have in regard to weight loss, boiled potatoes are in fact rich in vitamin C, potassium, and carbohydrates, contain fiber and protein and not much fat, which makes them more filling.
This grain is well-known by its abundance in nutrients, fibers and proteins which makes it ideal food for breakfast as it causes a feeling of an immediate satisfaction and prevents you from overeating or eating unnecessary quantities of foods high in calories.
Being high in fiber, apples have the ability to “burn off“the message your brain receives to keep eating. It is recommended to eat apple for breakfast, mid-morning, as a snack, or for desert in order to regulate blood sugar levels and contribute a good amount of waterto your body. Thus, you’ll feel satisfied for longer and also prevent fluid retention.
Though they’re usually demonized in weight loss foods as some claim they increase cholesterol levels, eggs are actually highly nutritious, especially the yolk.
Their antioxidants (lutein and zeaxanthin, among others) keep you full for longer.
You can opt for boiled egg over bread or pastries for breakfast, and thus you will take fewer calories and still satisfying your body better.
Apart from being delicious, citrus fruit contain good amount of fiber, which reduces hunger.
We recommend oranges due to their richness in vitamin C, which improves your immune system. It’s also a fruit that can be used in many different ways, like in juices and desserts, etc.
A handful of walnuts a day is enough for you to enjoy all they have to offer (including filling you up).
Walnuts are high in healthy fats and carbohydrates that stay in your stomach longer than other foods.
7. Vegetable soup
When it comes to being “filling and healthy,“vegetable soup should be prepared with fresh vegetables. It is important to mention as well that dried or instant soups don’t have the same effect.
Soup contains a lot of water that fills your stomach for longer and keeps you from wanting to eat again for hours.
You can process squash, carrots, peas, and etc. (remember to use skim milk or cream to reduce calories) and prepare a delicious creamy soups.
Legumes in general and lentils in particular are ideal to satisfy your hunger. They provide with a great amount of vegetable protein and fiber.
Thus, a bowl of lentils with boiled egg and tomatoes is a fantastic idea for lunch to keep you filled up for several hours and not snacking all afternoon.
9. Mint tea
Mint tea’s fragrance has relaxing properties and satisfy hunger within minutes.
Besides using mint for its scent, you can use it in a lovely tea in the mid-morning, for example, when hunger attacks and you get cravings.
Mint tea is also beneficial as it aids digestion and prevent cramps.
10. Lean meat
Due to its rich protein content, lean meat deserves to be in the list of most filling foods.
A healthy option for lunch is a steak (along with a bean salad or boiled potatoes) will keep your hunger at bay until evening.
11. Whole wheat pasta
Whole wheat pasta will provide you with minerals, vitamins, and antioxidants, and thus you will feel full longer.
However, be careful as it contains more fat than white pasta. Adjust your consumption accordingly.
Spice is a healthy alternative to popular dressings that helps satisfy your appetite.
A dish seasoned with pepper, curry spices, cumin, or ginger keeps you full for longer and stimulate metabolism.
As if that weren’t enough, spices will make your food smell and taste delicious!
Satisfy your hunger with these great foots, and your body and appetite will thank you!