Superfoods that Keep You Fuller for Longer

Amy Taylor July 01, 2014

One of the major reasons why many people fail in their attempt to lose weight is this: hunger. Cutting back on your calorie intake is a must if you want to see great results fast. But the good news is that you really don’t have to starve yourself! The key to a fulfilling weight loss journey is to make smart food choices.

There are foods that are low in calories but can keep you feeling fuller for longer. That means you need not eat a lot of them to fill your stomach. Here are some foods to add in your diet if you are trying to lose weight:

Avocados

Adding half an avocado to your lunch may help you feel fuller for the rest of the afternoon, according to a study published in Nutrition Journal. Researchers also found that women who ate avocado along with their regular meal felt 22 per cent more satisfied and 24 per cent lower desire to snack three hours later than on days they ate a calorically equivalent lunch without the avocado.

Nuts

Instead of crisps, opt for a handful of almonds, pistachios or walnuts. A study reported in the British Journal of Nutrition found that obese women who paired either 1.5 ounces of peanuts or 3 tablespoons of peanut butter with Cream of Wheat cereal and orange juice felt fuller for up to 12 hours after finishing breakfast than those who didn’t eat the peanut products. Nuts are packed with monounsaturated fats that are good for your heart, plus protein and fibre that are good for your waist.

Soup

People who slurped a bowl of low-calorie, broth-based soup before their lunch entrées reduced their total calorie intake at the meal by 20 per cent, Penn State University found. Soups are a great appetizer because they take a huge space in your stomach at a smaller amount of calories.

Dark Chocolate

Surprised that this is on this list? Research published in the journal Nutrition & Diabetes found that dark chocolates may help curb cravings for both sweet and salty foods. In this study, participants consumed 17 per cent fewer calories at a meal following a dose of dark chocolate. So when you find yourself craving for something sweet, reach for dark chocolate.

Eggs

Eating eggs for breakfast is one great way to increase your satiety levels all through the day. A study by the University of Missouri at Columbia suggests that eating a 300-calorie breakfast made up of 30 to 39 grams of protein (think: eggs and sausage) reduces hunger pangs and increases fullness during the time between breakfast and lunch. The secret behind this is the high protein content of eggs.

Beans, chickpeas and lentils

These are protein-rich superfoods that are also loaded with antioxidants, vitamins and minerals that boost your health. A meta-analysis published in the journal Obesity found that people were 31 per cent more satisfied after a meal when they eat such foods.

Oatmeal

In a study published in the Journal of the American College of Nutrition, oatmeal-eaters were satiated longer, and they also experienced a greater reduction in hunger and a decreased desire to eat compared to ready-to-eat cereal eaters.

These foods will not only keep you feeling full for long. They will also improve your health in significant ways.