Filling Foods that Won’t Make You Fat

Lisa Franchi September 24, 2015

Trying to lose weight? One of the difficult parts of losing weight is getting hungry. If you’re used to having large meals, cutting down on your food intake can really be a challenge. But you need not worry. There are satisfying foods that will not make you feel guilty. What’s more, they offer great health benefits too.

Oats

Yep. Having a cup of oatmeal in the morning can help you fill up and avoid feeling hungry for the rest of the day. Researchers from University of California, Berkeley found that people who ate breakfast had a lower body mass index (BMI) than those who skipped this very important meal of the day. Oatmeal is high in fibre and a lot of nutrients that do not only help you lose weight but also promote heart health. To make your morning oatmeal more flavourful, add slices of your favourite fruit, and a handful of chopped nuts.

Apple

It’s true – an apple a day keeps the doctor away. A small apple only has 75 calories and has whopping 3.5 grams of soluble fibre – the nutrient that promotes digestion and feelings of satiety. Research shows that people who eat fruits everyday are more likely to lose weight than those who don’t eat fruits. And among other fruits, apple contains ursolic acid – a natural compound that promotes fat-burning and lean muscle development.

Eggs

If you’re watching your calorie intake but don’t want to feel hungry for the rest of the day, consider adding eggs in your regular diet. Eating eggs for breakfast is a great way to fill your body with high quality protein that supplements your body in building healthy muscles. And since egg is very filling, it prevents you from eating too much later in the day.

Nuts

Many people think that nuts are a big ‘NO’ when you are dieting as they tend to contain plenty of calories. But even though nuts are calorie-dense, they are also loaded with protein and fibre that are crucial for weight loss. These important nutrients keep you satiated for the rest of the day. What’s the best way to have nuts? Toast them. Avoid deep-frying nuts as doing so would counter their health benefits. Eat nuts with a glass of water. The volume the water adds to your stomach so you feel fuller.

Soups

For bigger calorie loss, opt for broth-based soups as they contribute a lot to fullness. They can be healthy too especially when you add vegetables, lean meat or seafood, and of course – herbs and spices. A 2008 study published in the journal Appetite found that people who eat soup before having lunch reduced their total calorie intake by 20 per cent.

Lean Protein

Vast studies have shown that eating foods high in protein can help stave off hunger. They are also great if you are trying to build muscles. Savour a meal that has a great combination of protein and fibre for a total fat-burning benefit!