5 Healthy Foods to Make You Feel Full for Longer

Posted: Sep 03 in Health And Wellness, Nutrition, Weight loss by Dr. Lazarus

Changes to your diet and calorie intake can leave you feeling hungry and cause cravings for sweet, salty or fatty foods. Eating foods that increase the feeling of fullness for a longer period of time helps to prevent hunger pangs and food cravings, making it easier to stick to your diet. Here are five healthy foods to make you feel full for longer.

Broth-Based Soup

Soup makes an excellent starter or main meal for those trying to lose weight, as the water content makes your stomach feel full, helping to control your appetite and reduce overall calorie intake. If you choose a soup with added whole grains and fresh vegetables, the extra fiber content can also help to prevent hunger pangs. Cream-based soups often have a high calorie content, but broth-based soups are low calorie, making them ideal for weight loss. 

Eggs

Eggs are packed with protein and essential nutrients, including vitamin B12, selenium and vitamin D, all of which are needed for the proper functioning of the digestive system. Studies have shown that eating eggs in the morning can help to control appetite and prevent food cravings throughout the day, making them an ideal food for breakfast. Boiled, poached or baked eggs are often best when trying to lose weight, as most people add fat and other ingredients when scrambling or frying their eggs.

Chickpeas

Chickpeas, beans and lentils are excellent at providing long-lasting feelings of fullness, as they help to stabilize blood sugar levels. Fluctuating blood sugar levels lead to hunger pangs, food cravings and sometimes even headaches, dizziness or other ailments. Eating a handful of chickpeas or a tin of beans can keep hunger at bay, while also providing a healthy amount of high-quality protein and complex carbohydrates.

Greek Yogurt

Yoghurt is high in protein, one of the most important nutrients for helping to prevent hunger and food cravings. Protein-rich foods are also essential for building muscle mass, which is why bodybuilders often eat plenty of lean meat, cottage cheese and yoghurt. Greek yoghurt can contain double the amount of protein found in regular yoghurt, making it one of the best foods for preventing hunger pangs.

Bananas

Bananas are high in dietary fiber and packed full of important nutrients. Dietary fiber is essential for a healthy digestive system, as it helps to move food through the body properly. Fiber also helps to bulk out the food you eat, making you feel more full and satisfied after eating. Low-fiber diets can lead to constipation and other digestive problems, so it’s important to get plenty of fiber from healthy sources, such as whole grains, fruit and vegetables.

Calorie-restricted diets and healthy eating plans can often leave you feeling hungry, increasing the temptation to snack on unhealthy foods. Some foods can make you feel full for longer, helping to prevent hunger pangs and food cravings. Broth-based soup, eggs, chickpeas, Greek yoghurt and bananas are all excellent foods for appetite control, as they provide long-lasting feelings of fullness.