Facebook Pixel

Feel Full and Lose Weight: 10 Most Filling Foods

By HERWriter Blogger
 
Rate This
feel full and lose weight with 10 filling foods MonkeyBusiness Images/PhotoSpin

According to some experts, counting calories is important but not necessarily the best approach to losing weight. One of the most helpful ways to drop the pounds is to eat foods that make one feel full without giving adding lots of fat and calories.

Being satiated and satisfied will help one lose weight and keep it off. Low calorie, low fat, nutrition dense foods also make one healthier too.

The obesity researcher Dr. James Stubbs, along with nutrition and dietician colleagues at SlimmingWorld a weight loss program based in the UK, studied the science of satiety in relation to food composition. They identified the top 10 most satisfying foods to help people slim down.

In an emailed press release, Stubbs is quoted as saying, "Eating regular, filling meals using foods that are low in energy density and are high in satiety avoids the need to have to weigh and measure everything. This is the key to successful long term weight loss, because it gets you into new healthier habits and knowing which foods help (or hinder) most, makes it so much easier.”

According to Stubbs, foods which induce a feeling of fullness are typically:

• Low in fat

• High in protein and complex carbohydrates

• High in fiber

• High in volume and low in energy density

• High in moisture content

10 Most Filling Foods

1. Poultry

Skinless chicken and turkey are high in protein, which is the most satiating macronutrient.

2. Lean meat

Extra lean beef mince (less than 5 percent fat) or ham with all visible fat removed are mostly protein, while much of the muscle tissue is water and highly satiating.

3. Fish

Fresh fish, scallops, and canned salmon or tuna in water are very high in protein and almost fat free.

4. Potatoes with skins

Potatoes are complex carbohydrates and are digested and absorbed slower than simple sugars. When boiled, they also absorb a lot of water, making them more filling. Leaving the skins on means that the fiber content is higher too. Sweet potatoes are a good alternative.

5. Legumes

Foods like lentils, butter beans, haricot beans and split peas keep one full because they are low in fat and sugar, low in energy density, and high in carbohydrate, protein and fiber. It takes time for one to to chew and digest and they will fill one up for hours. Frozen peas are a great, easy option to for busy dieters to add to their meals.

6. Pasta or noodles

This surprising addition to the list is high on the satiety scale because it is another complex carbohydrate and is digested slowly. High fiber, whole wheat pasta or noodles are best for satiety.

7. Boiled wild rice

This is yet another complex carbohydrate. When rice is cooked, it is low in fat and high in moisture, so it keeps one feeling full for a long time.

8. Eggs

Scrambled, over easy, sunny side up...eggs are versatile and an excellent source of protein.

9. Natural fat-free yogurt and skim milk soft cheeses

Fat-free dairy products are obviously low in fat, high in moisture, and a great source of protein and calcium. Experts say the most satiating yogurts are the ones with soluble fibers such as inulin and guar gum added to them and those that do not have added sugar.

10. Fresh fruit and vegetables

The obvious choice for a healthy food option, fruits and vegetables are low in energy density and saturated fat, and high in water content and fiber while also containing some protein. To satisfy hunger, add bulk to one's meals, or just for a healthy snack, vegetables and fruit are a dieter's best friend.

Sources:

Cookinglight.com. Web. 6 February 2013. "12 Filling Foods".
http://www.cookinglight.com/eating-smart/nutrition-101/filling-foods-00412000077269

Emailed Press release: SKIP THE DIET – FILL UP TO LOSE WEIGHT from
http://www.slimmingworldusa.com
Received 06 February 2013. Can be viewed at
http://www.easier.com/29100-skip-the-diet-fill-up-to-lose-weight.html

Reviewed February 13, 2013
by Michele Blacksberg RN
Edited by Jody Smith

Add a Comment2 Comments

Eating regular, filling meals using foods that are low in energy density and are high in satiety avoids the need to have to weigh and measure everything. This is the key to successful long term weight loss, because it gets you into new healthier habits and knowing which foods help most, makes it so much easier.

February 18, 2013 - 11:56pm
EmpowHER Guest
Anonymous

I've never been a huge fan of these "lose weight quickly" type articles. The problem with most of the methods is that, most people end up putting the weight straight back on.

If you want to lose weight permanently, then visit: http://www.healthandfitnessdiets.com. Thanks to the great diet plans and workout routines, I'm currently in the best shape of my life and look great. Furthermore, the weight is staying off!

However, remember there are no shortcuts or magical secrets to a great body - it's simply a result of hard-work and not giving up!

February 14, 2013 - 7:16am
Image CAPTCHA
Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy
Add a Comment

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

Weight Loss

Get Email Updates

Related Checklists

Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!