5 Foods That Keep You Feeling Full
Written by: Brandi Monasco
When you are trying to lose weight, consistently feeling full seems like one of the most important things. And it kind of actually is. If you don’t feel full after eating your meal, you will more likely be tempted to binge and you might start having cravings for unhealthy foods.
The KEY to feeling full is to eat foods that have naturally occurring high amounts of fiber.
Eating a diet that is high in fiber has more health benefits than just keeping you feeling full. Fiber also helps keep your blood sugar under control due to your body’s slow absorption of fiber; it helps to lower high cholesterol levels and maintain colon and bowel health.
The American Heart Association suggests that you have about 25 to 30 grams of fiber each day.
It’s really not hard to find foods that are high in fiber! Here’s a list of some of those foods that can keep you feeling full for longer and calm that grumbling tummy!
Nuts are beneficial for keeping your cholesterol levels low due to the healthy fats that are found in them. They are also great sources of filling fiber that digests slowly, meaning that it stays in your body longer.
A study found that women who ate nuts twice a week were able to keep weight off better than those who did not eat nuts. Eating even just one ounce of almonds has 3 grams of fiber.
Oatmeal contains 5 grams of fiber. It also helps increase your body’s level of cholecystokinin, which is an appetite-regulating hormone that helps control hunger in most people. Oatmeal is also high in beta-glucan, which gives oatmeal the heart-healthy properties.
Apples make a great snack because they not only satisfy that sweet craving, but they also keep you full. There are 4.4 grams of fiber in an apple. The fiber and the water that are in apples keep you feeling full for longer. Apples also contain pectin, which helps prevent your blood sugar from spiking.
Beans are not only full of fiber, but they are also full of protein and are low in calories. They are also considered to be a superfood because they are packed with antioxidants, iron and essential vitamins and minerals. “A recent meta-analysis published in the journal Obesity found that people were 31% more satisfied after a meal.” There is 4.5 grams of fiber in just 1 ounce of beans.
Avocados contain 10 grams of fiber. Eating just half of an avocado with your breakfast can keep you feeling full and satisfied until lunch. A study published in Nutrition Journal states that women who ate half of an avocado with their lunch felt 22% more satisfied than if they did not eat the avocado and had a 24% lower desire to snack three hours after eating.
It’s easy to incorporate each of these foods into your daily diet. You can even sneak beans into a smoothie for a full fiber treat! Try incorporating these foods into your smoothies, salads, breakfasts and anything else you can think of!
Have any favorite ways to use these foods in your diet? Please share with us in the comments below!
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Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
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