The Ultimate Guide to Feeling Full and Satisfied on Your Diet

Let’s face it: one of the worst parts of any diet is feeling hungry. Ideally, we want to consume healthy foods that leave us feeling full and satisfied. This approach helps us eat less and avoid filling up on nutrient-less junk foods.

The Benefits of Feeling Full & Satisfied

Satiety, or that “feeling full” sensation, helps keep your appetite in check. If you feel nicely filled up for several hours after eating, it’s much easier to resist temptation and stick to a healthy eating plan.

In general, the most filling foods are also dense in nutrients, especially plant-based options. By choosing healthy foods that fill you up, your body gets the nutrition it needs, and cravings tend to decrease as a bonus.

What Determines Satiety?

So, what determines satiety? What kind of foods should you be looking for? Here are three key characteristics to consider:

1. Fiber Content

Fiber draws water into your digestive tract as it moves through, creating a sensation of fullness. Studies show that it may also slow digestion, further increasing satiety. Additionally, fiber normalizes bowel movements, supports your gut microbiome, and may even help you live longer!

2. Protein

Protein is a macronutrient that increases satiety and helps control hunger. Researchers believe it has this effect because it takes longer to digest than carbohydrates. It also alters levels of satiety-related hormones like ghrelin and glucagon-like peptide 1.

3. Low Energy Density

Foods with low energy density tend to be high in water and fiber but low in fat and calories. This combination makes them filling without adding excessive calories.

Nature’s Most Filling Foods

Here’s a list of nature’s most filling vegetables, fruits, and grains. As always, consider choosing organic varieties of these foods, especially those whose skin or outer layer you consume.

Potatoes

Potatoes are loaded with nutrients like potassium, vitamin C, magnesium, manganese, phosphorus, and B vitamins. They also contain decent amounts of fiber and water, along with a moderate amount of protein.

Oats/Oatmeal

Oats are one of the most filling grains due to their high soluble fiber content. They support heart health and have shown anti-diabetic properties.

Avocados

Not only are avocados rich in healthy fats, but they are also packed with fiber—almost 14 grams per avocado! They provide an additional boost from 4 grams of protein per fruit, along with vitamins C, E, K, B vitamins, magnesium, and potassium.

Chickpeas

Chickpeas are a great example of a high-fiber food that’s also rich in plant-based protein. They are packed with minerals and a few vitamins.

Apples

Apples are an excellent source of fiber. They feed the good bacteria in your gut, help with blood sugar control, and may even fight cancer.

Almonds (& Other Nuts)

Just a handful of almonds is rich in manganese, magnesium, and vitamin E. They also contain powerful antioxidants that protect your body from inflammation and disease.

Quinoa

Quinoa is gluten-free and naturally rich in fiber, containing 5 grams of fiber per cup. It’s also rich in essential minerals like iron, zinc, magnesium, and manganese, as well as folate and vitamin E.

Beans (& Other Legumes)

Beans pack in lots of fiber, protein, and complex carbs, along with nutrients like iron, potassium, and folate.

Broccoli & Other Cruciferous Veggies

These vegetables are loaded with fiber and have a high-water content. They also contain cancer-fighting compounds in every serving.

Bananas

Bananas are an excellent source of potassium and contain a surprisingly high amount of vitamin C. They also improve insulin sensitivity and blood sugar levels.

Berries

For maximum fiber content, go for blackberries or raspberries, both of which contain about 8 grams of fiber per cup.

Chia Seeds

Chia seeds are bursting with fiber and protein. Just a tablespoon or two a day can help keep your appetite in check.

Oranges

Opt for whole oranges over juice to get all their filling fiber. You’ll also be feeding your body a great amount of immune-boosting vitamin C and anti-aging carotenoid antioxidants.

Celery

Celery has a decent fiber content, with about 2 grams in 2 medium stalks.

Pears

Pears are a very high-fiber fruit, coming in at 4-6 grams per medium fruit. To maximize fiber intake, leave the skin on your pears for an added antioxidant boost, particularly when eating red pears.

Conclusion

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