Nothing can interrupt a healthy lifestyle like hunger. Whether you’re decreasing your portion size, cutting out everything white, or just trying not to hit the vending machine at work, feeling full is key. Here are ten foods that will keep you fuller… longer.
Breakfast is the most important meal of the day and eggs are the perfect combination of protein and fat. If you’re worried about cholesterol, skip the yolk and go egg whites only. For only 70 calories you’ll pick up more than 6 grams of protein. There isn’t a single bagel that can do that.
Not only are avocados delicious, but they are packed with fiber (54% of your daily recommended dose) and heart-healthy monounsaturated fat. One of those fats, oleic acid, actually tells your brain that your stomach is full. They’re also loaded with folate, potassium, vitamin E and vitamin K. And while avocados are delicious and nutritious, they have a high calorie count, so fill up on only half of the fruit.
Beans, lentils and chickpeas deliver the triple threat: lean protein, complex carbs and good fats. Legumes are high in complex carbohydrates which take longer to break down in your system. They can also keep blood sugar stable which means you feel full and stay that way.
Soup has a high water content which keeps you full and is the perfect appetite curbing temperature. Make sure to stay away from creamy soups (they can be really fatty and high in calories) and canned soup (which are loaded with sodium.) Fresh soup is the best and chicken noodle soup (with celery and spinach) for your vegetable intake and an extra dose of fiber. Next time you’re dining out, try a soup or a salad before your meal to fill up before your main course.
All nuts have fat that is heart healthy, but almonds have the most fiber. Almonds are high in calories so grab a handful to hold you over between meals when you’re most likely to snack on something unhealthy. Other nuts like walnuts and pistachios also have the perfect combination of fiber, protein and fat.
6. Blueberries and Raspberries
Blueberries and raspberries are flavorful and blueberries have the highest amounts of antioxidants of all fruits. They are extremely high in Vitamin C and potassium and lower your risk of heart disease and even cancer. The combination of sweetness and tartness also satisfies your sweet tooth without sending pounds straight to your hips. When shopping for them remember the deeper the color, the more rich they are in antioxidants.
Oatmeal is a good alternative to eggs in the morning and great when it’s cold out. Oatmeal has 4 grams and 3 grams per half-cup serving (old-fashioned and instant respectively.) Add in some fresh fruit for more fiber, flavor and color.
8. Apples and Pears
At only 80 calories, apples don’t seem like they do too much, but these little guys have 4 grams of fiber and high water content. If you’re not into apples, you can check out pears.They’re rich in vitamin B2, C, E and K and contain more than half your daily recommended dose of fiber, like blueberries and avocados, and keep you fuller for a longer part of the day. Pears are also high in water content and can help prevent cancer and help with artery damage. Don’t peel your pear! The skin may be the healthiest part since it contains the antioxidant quercetin which helps prevent heart problems.
Your body needs Omega 3 acids. This fat decreases the risk of heart disease and you can get your recoomended amount by eating just two servings of salmon each week. The omega 3 fats in fish also promote joint health, prevent certain types of cancer and help your brain function. You’ll also get a ton of Vitamin A and B.
10. Low-Fat Greek Yogurt
You’re not only getting calcium, but you’re getting a large dose of protein. About twice as much as in regular yogurt and the same as a serving of lean meat.
* Honorable mentions that aren’t “exactly foods”
Water and Seltzer
Water curbs hunger. Studies show that people who drank one to two glasses of water before a meal ate 75-90 calories fewer than people who didn’t drink water at all. When you’re craving soda, you may just really want something bubbly. Seltzer gives you all of the carbonation and none of the calories. Add lemon, lime or even orange slices to spice these drinks up.
This spice is an appetite suppressant. That is why it is one of only three ingredients in the master cleanse. Studies show that people who added half a teaspoon of cayenne pepper to their meal ate 60 fewer calories at their next meal.