8 foods to help you feel full for longer and control weight

8 foods to help you feel full for longer and control weight

Do you feel full longer after eating eggs in the morning instead of fried chicken. The truth is that there are a number of foods that keep you fuller for longer, which are both healthy and support your weight management plan effectively.

Many studies show that choosing to eat foods that help you feel full for a long time can reduce the number of calories the body burns. In a meal that includes many foods to help you feel full for a long time, you will reduce portion sizes and the feeling of wanting to snack between meals. This helps support weight control by cutting down on the overall number of calories you consume each day.

Foods that make you hungry are often processed and high in sugar, so you need to limit them. On the contrary, you should add to your daily diet foods that keep you full for a long time to control calorie intake and improve overall health.

Here are 8 foods that keep you full for longer, you should consider adding to your diet to overcome hunger and better control your weight.

1. Boiled potatoes are foods that help you feel full for a long time

Potatoes are a food rich in starch, vitamin C and many other nutrients. This food is known for many uses such as skin lightening, immunity boosting, anti-inflammatory, cancer prevention… Not only that, a study published in Annals of Nutrition & Metabolism also showed that potatoes have the ability to reduce appetite quite effectively by increasing the feeling of fullness.

It is worth noting that you should only eat boiled potatoes instead of fries that are high in harmful fats for the body. A simple, easy-to-prepare boiled potato dish will be a good suggestion for a healthy and balanced diet that you should aim for.

2. Legumes are foods that keep you full for a long time

foods to keep you full for a long time

Beans have a very rich composition of nutrients from peas, chickpeas to lentils. Legumes are a great source of protein, fiber and vitamins that have many health benefits. It's also a source of slow-digesting carbohydrates that help keep you feeling fuller for longer.

According to a 2010 study in the journal Advances in Nutrition, legumes are a good source of food to reduce hunger and control calorie intake.

3. Foods rich in fiber keep you full for a long time

Fiber is an essential nutrient in any diet. Fiber brings a lot of health benefits to the body such as lowering cholesterol, regulating blood sugar, aiding digestion, etc.

Foods rich in fiber to help keep you full for a long time that you should add in the menu are:

- Barley.

- Oat.

- Cereals.

- Vegetables (carrots, beets, etc.).

- Fruit (banana, orange...).

4. Low-fat dairy products keep you full for a long time

foods to keep you full for a long time

Low-fat dairy products can be skim milk, fat-free milk or low-fat yogurt and cheese. It is a rich source of proteins, minerals, the B vitamin riboflavin, niacin, vitamins B6, B12 and other important nutrients.

Increased consumption of low-fat dairy products promotes satiety and reduces food intake. For example, research has shown that protein-rich Greek yogurt is effective at suppressing hunger, increasing feelings of fullness and making you eat less.

5. Eggs are foods that help you feel full for a long time

Eggs are a great source of protein, vitamins and minerals for the body. This type of food is also very effective in reducing hunger and keeping you full for longer. Scientific research has shown that the habit of eating eggs for breakfast will make the body feel full for a long time, and thereby consume fewer calories throughout the day.

Not only providing protein for the body, eggs also help delay the time the stomach returns to an empty state and prolong the feeling of fullness after a meal. Therefore, do not skip this nutritious dish to help you feel full for longer.

6. Avocado is a food that helps to keep you full for a long time

foods to keep you full for a long time

Not only are avocados high in heart-healthy monounsaturated fats, but they also include a significant amount of fiber. Just one small avocado contains about 13.5g of fiber to keep you full for longer.

However, a note for you is that you should not eat butter prepared in the form of a blended smoothie with condensed milk and sugar. This is because too much sugar will turn butter into an empty calorie food, and this is not good for your weight control.

7. Fish is a food that helps you stay full for a long time

Omega-3-rich fish increases satiety in overweight and obese people. Fish is also a high-protein food, a good protein for people to lose weight.

Some studies show that fish is more satiating than meats like chicken and beef. Research results show that people who eat fish consume 11% fewer calories than those who eat beef.

8. Nuts help you feel full for a long time

foods to keep you full for a long time

Nuts are high in protein and unsaturated fats, healthy fats. This group of foods that help keep you full for a long time is high in calories, very nutritious and especially effective in increasing feelings of fullness.

The remarkable feature of nuts is that they do not increase body weight or store fat. Using nuts as a snack will help reduce hunger between meals without making you gain weight like cashews, almonds, macadamia nuts ...

Foods that fill you up for a long time often have a lot of health benefits, and can even control weight. Most foods that are high in fiber or protein will create a feeling of fullness for a long time, foods that contain a lot of water also have the property of creating a feeling of fullness for a long time.

Foods that are processed or high in sugar often only satisfy hunger for a relatively short time. These foods are often low in nutrients and have few health benefits. Instead, you should choose foods in the food group to help you feel full for a long time to effectively control your weight.

28-Day Keto Challenge - Losing weight is easy with a simple and effective diet

28-Day Keto Challenge Review - Losing weight is easy with a simple and effective diet

Hopefully, through the above article, you have understood better 8 foods to help you feel full for longer and control weight and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.


👉 If you find this article useful, please share it on social networks to let everyone know !

Thanks Very Much !

Post a Comment

Previous Post Next Post