12 foods that will help you stay fuller for longer

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Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating. A scale called the satiety index is used to measure this effect and eating foods that score higher on the satiety index can help you eat fewer calories.
Filling foods tend to have the following characteristics:

  • High in protein
  • High in fibre: Fibre provides bulk, which helps you to feel full and also improves digestion.
  • High in volume: Some foods contain a lot of water or air. This may help with satiety.
  • Whole, unprocessed foods are also generally more filling than processed foods.

What you eat determines how full you feel because foods affect fullness differently. As an example, you need fewer calories to feel full when eating soup or oatmeal than when you eat ice cream or a muffin. Foods that are filling can ward off hunger and help you eat less at the next meal, and thus help you to lose weight, if this is your goal.

Here is a list of low calorie foods that will help you stay fuller for longer:

1. Boiled Potatoes
Potatoes have too often been slammed for being too high in carbohydrates, but they are actually very healthy and nutritious. Cooked, unpeeled potatoes are a good source of Vitamin C and Potassium. Potatoes are high in water and yes carbs, but also contain moderate amounts of fibre and protein. They also contain almost no fat. Calorie intake with potatoes is lower than that of white rice and pasta.
2. Eggs
Eggs are nutrient-dense and are a great source of high-quality protein. A large egg contains around 6 grams of protein, as well as all 9 essential amino acids. Eggs therefore, score high on the satiety index.
One study found that eating eggs for breakfast, rather than bread / toast, increased fullness and led to less calorie intake over the next 24-36 hours.
Oats (eaten as oatmeal porridge) scores high on the satiety index, ranking 3rd overall, because they are a great source of fibre, particularly a soluble fibre called beta-glucan. This may also help release satiety hormones and delay the emptying of the stomach.
4. Fish
Fish is loaded with high-quality protein and is also rich in omega-3 fatty acids. According to one study, omega-3 fatty acids may increase the feeling of fullness in people who are overweight or obese.
Researchers have found that fish protein had the strongest effect on satiety, compared to other protein-rich foods, including egg and beef, and it had the second highest score of all the foods tested on the satiety index.
5. Vegetables
Besides being incredibly nutritious, vegetables are also high-volume, low-calorie foods containing fibre and water, which adds bulk to your meals and helps fill you up.
One study found that eating a large portion of salad before a meal of pasta increased the feeling of fullness and reduced overall calorie intake.
And let’s not forget about soups … research shows that soups may actually be more filling than solid meals containing the same ingredients.

These are the top 5 foods that have the highest satiety index. Listed below are a few more food ideas to ensure low calorie intake, but without leaving you feeling hungry:

6. Meat, 7. Greek Yoghurt, 8. Cottage Cheese, 9. Legumes, 10. Fruit 11. Quinoa 12. Nuts