12 Edibles That Make You Feel Full Longer
Discover 12 foods that will keep you feeling full for longer in this article !
When you’re trying to lose weight, it’s important that you reduce the portions you eat. However, this creates a feeling of hunger, causing most people to give up their diet within a week. They even start eating more calories to feel full.
To solve this problem, you can eat the following 12 foods that will satisfy your appetite and help you maintain that feeling of fullness for longer.
12 edibles that make you feel full for longer
1. Apples
Try to eat an apple 30 minutes before a meal. The amount of fiber and water in the apple will fill your stomach, so you will eat less at mealtime.
2. Avocados
According to a study published in Nutrition Journal , eating half an avocado with breakfast will keep you full until the afternoon. Women who tried this felt 22% more full and 24% less likely to overeat.
3. Chickpeas and Lentils
Vegetables like chickpeas and lentils are a superfood, rich in:
- Protein
- Fiber
- Antioxidants
- Vitamin B
- Iron.
So eat more of these foods and you will feel more full. A recent report published in Obesity Magazine revealed that people were 31% more satiated after eating a dish containing such products.
4. Soup
In a Penn State study, people who ate a low-calorie meal along with a broth reduced their calorie intake by 20%. Soups can help curb your appetite, as they take up a lot of volume in the stomach and are low in calories.
5. Pickles
A recent study from the New York Science Academy showed that cucumbers and other pickled vegetables help strengthen the link between the gut and the brain. Fermented foods also act as probiotics, which are healthy bacteria that help with digestion.
Some experts believe that probiotics can reduce appetite and, as a result, cause weight loss. However, this theory has yet to be proven.
6. Chili peppers
The presence of capsaicin in chili peppers helps fuel metabolism. A recent study by Maastricht University has shown that spicy foods can help control your hunger pangs.
The study, published in the magazine Appetite , found that adding a fourth teaspoon of chili pepper to every meal helps to keep you feeling full for a long time.
In addition, 75% of the participants in this study ate only at designated times. So they no longer felt the need to eat between meals.
7. Dark Chocolate
When you crave something sweet, eat dark chocolate. This chocolate helps you to lower your blood pressure and thus protects your heart and brain. Dark chocolate fills you up more than milk chocolate while satisfying your craving for something sweet.
8. Eggs
When you start your day with eggs, you can feel full until noon. A study from the University of Missouri at Columbia claims that eating a breakfast containing 300 calories, including 30 to 39 grams of protein, can reduce your hunger pangs between breakfast and lunch.
The study also showed that a high-protein breakfast reduces your calorie intake for the rest of the day.
9. Nuts
Dried nuts and fruit can also make you feel full, so you will eat less. In a study published in the British Journal of Nutrition , obese women mixed 3 tablespoons of peanut butter with wheat cream and orange juice. They then felt full until 12 hours after breakfast.
Nuts are designed to be natural appetite suppressants. They are rich in healthy fats, protein and fiber.
10. Oatmeal
According to a study by the American College of Nutrition, oatmeal will make you feel full for a long time. The study participants were served either 250 calories of cereal or 113 calories of oatmeal with milk. Those who ate the oatmeal felt full longer than the group who ate breakfast cereals.
Then why is there a difference? Well, oatmeal is high in fiber and protein, as well as high in beta-glucose, a sugar that gives oatmeal its healthy properties.
11. Water
Drinking plenty of water can also curb hunger. Why? Because symptoms of hunger are equivalent to those of dehydration. If you are hungry, drink a glass of water and wait 10 minutes. You will notice that this will often decrease your feeling of hunger.
12. Buttermilk
The proteins in buttermilk are the most filling proteins. According to a study published in Appetite magazine , people who drank buttermilk ate 18% less than people who drank carbonated drinks.
