7 Nutritious Foods That Make You Feel Full

Olive Oil Poured on Lettuce

There's a trick to dieting that many people aren't aware of. Some foods are just better at making you feel full than others. And we all know that feeling full can go a long way in helping us steer clear of indulgences that'll ruin our efforts to lose weight.

Some key characteristics of these satisfying foods include:

  • High in Fiber: Not only makes you feel full, but you'll feel full longer. In addition, the fiber keeps things moving through the digestive track which reduces the time the food has to rot which, in turn, decreases the chance of disease.
  • High in Protein: Yep, helps you feel full, but also supplies the body with essential building blocks.
  • Low in Simple Carbohydrates / High in Complex Carbohydrates: This allows for energy to be released into the blood stream slowly, instead of all at once for short periods, such as what happens with junk food.

Foods to Consider

Almonds: Very high in protein, fiber, and healthy monounsaturated fats, all of which go a long way in making you feel full and satisfy cravings. In addition, the monounsaturated fats help fight heart disease. However, you are much better off eating unsalted and uncooked/roasted nuts. Eat in moderation i.e. about 8-10 almonds per day.

Milk, yogurt, and hard cheese: Super high in calcium which helps build strong bones, B12 and A vitamins. And for reasons not quite understood, these products assist in weight loss. Perhaps they suppress appetite and help prevent snacking.

Eggs: Very high in protein and at about 70 calories per egg they make for a good snack. If you are concerned about high cholesterol you can always discard the yolk and just eat the white part which does not contain cholesterol. However, be aware that the yolk also contains nutrients, some of which can not be found in the white part.

Olive Oil: Although it is considered a fat, it is a good fat i.e. monounsaturated which helps lower the bad cholesterol and prevent heart disease. Olive oil breaks down in high temperatures so it's not great for cooking, but does work well in salads. Use in moderation though, because olive oil will has a lot of calories.

Legumes: For some reason in North America most people have not embraced the value of legumes. However, in other countries these types of foods are a staple and with good reason. They are very high in protein, fiber, and complex carbohydrates. At the same time they're very low in fat. They help fight obesity, colon cancer, and heart disease.

Leafy green vegetables: Pick the dark green kinds as they are usually full of vitamins e.g. some varieties of lettuce, spinach, broccoli, and celery. Super high in fiber, vegetables help fill you up. They can help fight obesity, heart disease, and cancer.

Whey powder: This is a by-product when milk is made into cheese. The protein content is much higher than regular cow's milk, and even higher than human milk. Because it is made from an animal product it contains essential proteins — which the body cannot make on its own. Be aware that it may contain lactose (depending on the type) and so should not be consumed by anyone that has lactose intolerance.

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