People on dieting are frequently advised to eat until they reach satiety or until they feel satisfied. The issue is that different foods have widely disparate effects on hunger and fullness. For example, 200 calories of the chicken breast may make you feel satisfied, whereas 500 calories of the cake may do so. As a result, losing weight isn’t just about eating till you’re satisfied. It’s all about eating the right things to keep you satisfied while consuming the fewest calories possible.
How Food Can Make You Feel Filled ?
The satiety value of food, or how satisfying it is in relation to its calorie content, is determined by a number of factors. The calorie/satiety ratio is assessed using a satiety index scale. The satiety index assesses a food’s ability to make you feel full, reduce appetite, and help you consume fewer calories throughout the day. Some foods are simply better than others at satisfying hunger and preventing overeating.
Qualities Of A Filling Food
Foods that are filling have the following characteristics:
High volume: According to studies, the amount of food ingested has a significant impact on satiety. The volume of foods that contain a lot of water or air is raised without adding calories.
High protein: Protein is more filling than carbs and fat, according to studies. Protein-rich diets promote satiety and result in lower overall calorie intake than low-protein diets.
High fiber: Fiber adds bulk to your diet and makes you feel full. It also slows the passage of food through your digestive tract, allowing you to feel fuller for extended periods of time.
Low energy density: This indicates that a food has a low-calorie content relative to its weight. Low-energy-density foods might help you feel satisfied while consuming fewer calories.
Without further ado, here are some foods that you can eat without having to worry about your weight!
1. Water
Water isn’t a food, but it’s just as important when it comes to healthy weight loss. “All of our body processes need water to function—metabolism is one of these processes,” says Feit, so be sure to stay well-hydrated.
2. Nuts and Seeds
Nuts and seeds have different health benefits, says Feit. All nuts are a good source of fiber, protein and healthy fat, and they help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup.
3. Unripe Bananas
Unripe bananas contain one of the world’s richest sources of prebiotic-resistant starch. Prebiotic-resistant starch makes your cells more responsive to insulin, helping to prevent fat storage around your waistline. Combined with protein (say, in a smoothie with a protein powder and/or nut butter), it can keep you satisfied for hours.
4. Berries
Berries are high in fiber, antioxidants and vitamin C—all things that your body needs to function optimally.
5. Whole Eggs
Another meal that has been wrongly maligned in the past is eggs. Eggs, on the other hand, are extremely nutritious and abundant in various essential elements. The yolk contains the majority of the nutrients and nearly half of the protein in an egg. Eggs are a complete protein, which means they have all nine essential amino acids in them. Furthermore, they are quite filling.
6. Oatmeal
Oatmeal is a hot cereal or porridge that is commonly taken for breakfast. It’s really filling, and it comes in third on the satiety scale. This is owing to its high fiber content as well as its capacity to absorb water, making it a popular option for breakfast.
7. Legumes
Legumes, like beans, peas, and lentils, for example, are well-known for being high in fiber and protein. This, combined with the fact that they have a low energy density, makes them a satisfying food that may even help you lose weight.
8. Apples
Fruits are an essential component of a balanced diet. According to several studies, eating fruit is linked to a decreased calorie consumption and can help you lose weight over time. Apples, in particular, have a relatively high satiety index. Apples help you feel full because they contain pectin, a soluble fiber that naturally delays digestion. They’re also more than 85% water, which adds volume and satiation without adding calories.
9. Citrus Fruits
Citrus fruits, like apples, are high in pectin, which can help to slow digestion and improve fullness. They also have a lot of water in them. Both oranges and grapefruit are high in water, which means they can fill you up for a low-calorie count. Grapefruit consumption has long been thought to aid weight loss. Obese people who ate grapefruit lost much more weight than those who were given a placebo in one research. Another study found that consuming half a grapefruit three times daily at mealtimes for six weeks resulted in modest weight loss and a considerable decrease in waist circumference.
10. Fish
Fish high in omega-3 fatty acids may help persons who are overweight or obese feel more satisfied. They’re also high in high-quality protein, which has a reputation for being extremely full. In fact, fish rates second among all items examined on the satiety index, surpassing all other protein-rich foods
11. Lean Meats
Lean meats are high in protein and provide a substantial amount of calories. In fact, higher-protein diets result in fewer calories consumed overall than low-protein diets. People ate 12 percent less at dinner after eating high-protein meat at lunch, according to one study than those who had a high-carb lunch.
12. Cottage Cheese
Cottage cheese has a low-calorie count but a high protein content. It also contains beneficial minerals such as B vitamins, calcium, phosphorus, and selenium. Cottage cheese is a weight-loss helpful food because of these properties, which is why a lot of people eat these.
13. Vegetables
Vegetables are rich in volume and low in calories. They’re also high in beneficial nutrients and plant components, making them an essential part of a balanced diet. They’re also high in water and fiber, both of which help you feel full.
14. Popcorn
Popcorn is a complete grain that has more fiber than many other snack foods. It’s also heavy in volume, so even though it’s low in calories, it takes up a lot of room in your stomach. Popcorn fills you up more than other popular foods like potato chips, according to studies.
15. Avocados
Avocados are totally underrated, says Feit. The fruit is high in fiber and is a quality source of healthy fat, making it a great food for decreasing hunger. But since it is a fat source, avocado is calorically dense, so it’s important to remain mindful of portion size.
Foods that are filling have properties that are unique to one another. They may have a high volume, protein, or fiber content while having a low energy density. Incorporating more of these foods into your diet may aid in weight loss in the long run. Overall, if you want to lose weight and you don’t know where to start with your diet, these foods are a good place to start on.
Dr Bhavna Rai Patel
Gynaecologist / Counselor / Psychologist
Mother & Baby Care Center, Bhopal