The body tells us that it needs energy and nutrients through hunger. Most people get signals of hunger and reach for junk food. Whether it’s sugar, or salt-laced, you’ll certainly consume more of those snacks than you should if you are looking to stay healthy, so today I’m going to cover some alternatives that will not only keep you feeling full for a longer period of time, but that also contain macronutrients your body needs.
What to Eat to Stay Fuller Longer
There’s three things you’ll want to look for when you are looking to feel fuller longer and eat a more balanced diet.
- Protein: not only does food high in protein keep you fuller longer, but they also help you burn off more calories.
- Fiber: while fiber will take longer for your system to digest, you will definitely feel full longer if you add more fiber to your diet. Eating fiber consistently will help you avoid over-eating in future meals.
- Healthy Fats: not only are these great for your heart, but healthy fats such as the omega-3 fatty acids and plant based oils are great for your overall health & wellness.
You’ll find a huge difference in how you feel in terms of being full vs. eating a diet packed with simple carbohydrates. As a tip, find “whole foods,” (no additives, not processed) and you’ll typically feel full for a longer period of time.
Best Foods to Eat to Keep You Feeling Fuller Longer
Eat foods from this list if you are looking to feel fuller longer and maintain a more healthy diet plan.
#1: Whole Grains
Maintaining a healthy weight can be done through eating foos like wheat bread, brown rice, and whole wheat pasta. You’ll find these foods containing fiber, which will in turn lead to you feeling fuller.
#2: Greek Yogurt
There’s more protein in Greek yogurt vs. regular yogurt, so you’ll get that extra fullness from that. Also, stay away from any yogurt with added sugars. I wrote an entire expose on added sugars and ever since penning that, I’ve cut out sugar for my diet.
In fact, check out the amazing weight loss results of no sugar for two weeks.
You’ll get the bonus of the aforementioned healthy fats in avocados, as well a as a solid fiber source. You’ll not only feel fuller, but they taste amazing. (Just don’t eat it with high sodium chips.)
One of my go-to morning meals if I’m not doing any fasting and move right to lunch, oatmeal is a very filling meal and great source of fiber. (See a trend here with the fiber?)
Look for the plain flavors instead of any of varieties that can be loaded with added sugars. Add fruit on top for a delicious way to start your day or a snack for any time.
#5: Red Chili Pepper
Many spicy peppers have a lot of nutritional value. I’m sure you’ve all seen the cayenne pepper diet pills that are based on the science behind cayenne peppers helping people burn off weight. You can choose to add peppers to your diet, or just add one of the many capsule forms available on Amazon.
Low in calories, lean, and lots of protein are found in fish. You’ll also get a great amount of omega-3 fatty acids in fish in addition to a great food source that lowers inflammation. Look for salmon, albacore tuna, mackerel, herring, and lake trout.
It’s so hard to not make a “deez nutz” joke here, as I’m an avid nut enthusiast and that’s always what comes to mind. You’ll get fiber, healthy fats, and protein when you eat nuts. Just watch your portions, as they are very easy to over-consume recommended serving sizes.
8: Legumes and Beans
Plant based dieters often choose legumes and beans since they are a great source of protein. They also make you feel very full, and have many healthy traits like fiber.
Another great protein source that has a lot f vitamins, eggs help you feel full and go great with vegetables.
10: Fruits and Vegetables
No list is complete with the ultimate whole foods – fruits and vegetables. You’ll find all sorts of goodness in the form of nutrients, fiber, and water when you eat fruits and vegetables. If you aren’t into the raw kind, add them to a smoothie, steam veggies with pepper or cheese, or add them to a protein source like a hamburger.
That’s a very simple list of 10 very available foods that will keep you feeling full longer. If you are trying to eat less and lose weight, stick to this list, and you’ll have completed a major step in the right direction.