Health & Fitness

14 Foods to Make You Feel Fuller Longer

Thanksgiving-dinner full? Not good. Full enough to keep your body fueled and avoid cravings for unhealthy snacks? Bingo. When you’re working to transform how you look and feel, it’s critical to find healthy, filling foods. Add these 14 filling foods to your shopping list this week.

Some calories are just flat-out more beneficial than others. Many foods in the typical American diet offer processed grains that include added sugar, sodium, or fat. They initially satisfy the appetite, but the body burns the energy quickly, causing you to want to eat more. On the other hand, choosing healthy foods to feel full provide you with filling nutrients, like fiber and lean protein, to fuel the body and help you lose weight.

However, eating nutritious, filling foods is about more than simply satisfying the appetite so you don’t overeat. For example, research suggests consuming foods high in fiber lowers the risk of type 2 diabetes [1]. In addition, healthy protein-rich foods deliver the foundation for building lean muscle tissue, which burns more calories than fat.

1. Apple
This fruit offers pectin, a substance that slows digestion and satisfies the appetite. Snack the sweet, healthy way with Baked Apple Chips.

2. Avocado
Like you needed one more reason to jump on the avocado wagon? We love it because it’s full of healthy fats plus about 13 grams of fiber per avocado. Enjoy an easy breakfast recipe with Avocado Breakfast Toast.

3. Beans
These budget-friendly, filling foods are a natural choice for any lifestyle. Mix up traditional bean recipes by serving tasty Quinoa with Black Beans.

4. Soup

People who consumed a bowl of low-calorie broth soup before lunch slashed their calorie intake by 20% for the entire meal, according to one study [2]. Sink that soup spoon into Flush the Fat Away Vegetable Soup.

5. Hummus
This fiber-rich, snack-friendly food is full of nutrients to nurture weight loss. Dip fresh veggies into Roasted Red Pepper Hummus.

6. Oatmeal
Ditch packaged oatmeal, which often contains added refined sugar, and try healthy homemade and filling Slow Cooker Creamy Almond Oatmeal.

7. Broccoli
This fiber-licious food is also low in calories. Serve it in a filling side like Roasted Broccoli with Red Peppers.

8. Pear
Pears don’t seem to attract a lot of attention when it comes to healthy eating, but they offer up to 6 grams of fiber per fruit. Grill up Apples, Pears, & Parmigiano Reggiano Skewers.

9. Chia Seeds
Two tablespoons offer 9 grams of fiber, making them a surprisingly filling topping for salads. Learn 16 Ways to Make Chia Seeds Part of Every Meal.

10. Carrot
When you want easy foods to feel full, snack on baby carrots. These fiber-filled veggies also taste fantastic in healthy recipes like Slow Cooker Lemon Basil Chicken with Carrots.

11. Fish
Healthy fat plus protein makes fish like salmon, halibut, and tilapia filling foods winners. Dig into Black Pepper Salmon with Avocado Salad.

12. Egg
These former bad boys of the diet world contain protein to help suppress appetite. Get a double dose of fullness with Avocado Egg Salad Sandwich.

13. Greek Yogurt
Lunch on healthy, protein-packed tastiness with Clean-Eating Chicken Salad.

14. Nuts
Snack on unsalted nuts, which contain healthy fats, or try Clean-Eating Nut Butter and Jam Sandwich.


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[1] Medical News Today

[2] Penn State


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