You are what you eat. All of you must have heard the saying at least once. No matter how much you'd like to shake off the connotation that the phrase carries, it still remains true. Healthy eating habits have a strong positive impact on your mental and physical state. However, there is a trending opinion that proper dieting is limited and boring. Considering the general misconception, we've decided to make an extensive list of foods that make you feel full. On top of that, we will discuss how filling foods can change your life for the better, along with other essential benefits of a hand-picked and healthy diet.
What should filling food include?
When you feel hungry, you surely don't think about your satiety hormones. All you want is to satisfy hunger. However, such a scale as the satiety index is one of the most critical metrics when you want to improve your health. Some foods are known to promote satiety, while others – don't. The less filling food you consume, the more calories you gain, and you should know that it may lead to weight gain, mood shifts, and general dissatisfaction with yourself.
When planning your next meal, it would be excellent to pay attention to the products that can release satiety hormones before you overeat. Generally, foods high in the following elements can promote satiety:
High-fiber foods – such products affect digestion time, so it takes longer for your stomach to feel empty.
Protein-rich foods – according to recent research, protein is one of the best-filling macronutrients.
High-volume foods – these are products filled with water or air in large quantities. Because of that, after you eat such food, you will feel fuller longer.
Low-energy-density foods – such foods contain fewer calories despite their weight. You won't get hungry soon when eating low-energy-density products, which are high in fiber and water.
Top 3 unhealthy foods that are mistaken for the healthy ones
Social media and the Internet, in general, have a massive impact on people's eating habits. Very often, some not actually healthy products become widely advertised as day-savers, and people start believing that they are sticking to a healthy diet while they are not. To save you from making the same mistake, let's discuss 3 popular foods that aren't good for you no matter what the media says.
Yogurt
We see yogurts advertised everywhere we go, all due to the high probiotic index that they are said to contain. As you may already know, probiotics are great for your gut health. However, frozen yogurts, flavored yogurts, and yogurt-coated snacks have nothing to do with healthy eating. They are high in sugar, and having them on the menu will add a lot more calories to your daily intake than you expect.
Energy bars
Another deceiver amidst the healthy snack ranks is a good-old energy bar. As you monitor your energy intake, you don't want additional calories, fats, or sugars to throw you off course. However, energy bars are merely made of those, especially the ones with a tasty chocolate coat. If you have a sweet tooth, the truth will indeed be bitter, but if you want to keep a healthy body and mind, you should cross them off your diet.
Low-fat peanut butter
We've already heard that highly-processed foods are bad for you. Well, low-fat peanut butter is nothing more than a processed spread. All the healthy fats are replaced with sugar and various fillers to enhance the taste. It is advised to stick to the original version and have a PB&J sandwich every now and then rather than add the traitor to the menu.
15+ healthy foods to regulate appetite and keep you full
Your food choices matter greatly. Thus, the better you understand what should be on your to-eat list on a regular basis, the sooner you will get used to your healthy menu and embrace the positive changes it brings into your life. We advise that you add these 15+ filling foods to your diet today:
Boiled potatoes
Eggs
Oatmeal
Fish
Greek yogurt
Cottage cheese
Quinoa
Nuts
MCT oil
Popcorn
Avocado
Red chili pepper
Meat
Beans
Fruits
Vegetables
Bread
Whole-wheat pasta
Boiled potatoes
Over the last few years, potatoes gained a bad rep for no reason. While the product is high in water and carbs, it has no fat and little fiber. Potatoes are incredibly filling. If you cook them unpeeled, you will get a healthy dish full of soluble fiber, minerals, and vitamins, particularly vitamin C.
Eggs
If you are on a high-protein diet, eggs are surely on your list. In case you don't know, a large egg can contain up to 6 grams of protein. Top that with all nine essential amino acids, and you will get perfectly filling food to add to your regular menu. In case you want to hear a great protein-rich recipe that tastes good – a fair mixture of fried eggs and lean beef will keep you full until lunchtime. Besides, a hard-boiled egg can serve as a great snack when there is nothing else at hand.
Oatmeal
There is a reason why oatmeal is one of the most popular breakfast foods throughout the world. It is all the fiber and a few calories. Besides, due to the fact that you have to soak it in water, it is incredibly satiating. Yet, that does not concern instant oatmeal since it is already processed and carries fewer benefits and more calories.
Fish
Fish is a high-fiber product you may want to include in your menu. Most fish are filled with omega-3 fatty acids, and your body will purely thrive on those. Not only is it good when you are on a weight loss diet, but also when you try to improve the state of your nails, skin, and hair. The minerals and vitamins in fish promote hair growth, stronger nails, and a smoother complexion.
Greek yogurt
It's been mentioned that regular yogurt isn't the healthiest choice if you're trying to improve your physical and mental state, but the assumption does not concern Greek yogurt. Natural Greek yogurt is low in calories and high in protein. That is why you can use it both as a snack alternative and a quality breakfast option.
Cottage cheese
Another protein-rich product on our list would be cottage cheese. The cheese is low in both calories and fat, so if you are struggling with your weight loss journey, adding the food to your daily regime may speed up those results that you are counting on in no time.
Quinoa
If you are interested in a good source of plant-based protein, you should think about quinoa. Although it is a grain crop, its seeds are rich in amino acids, and the fiber content hits the roof. Adding one cup of quinoa to the menu every so often will work miracles on your body and mind.
Nuts
Most nuts belong to nutrient-dense foods, and almonds and walnuts are the best. Aside from that, nuts are a great source of healthy fats, let alone protein. Due to such an impressive list of clinical nutrients, nuts are incredibly filling. But, they are also high in calories, so you should monitor your snacking strictly.
MCT oil
Medium-chain triglycerides are a special type of fat usually added to the diet as supplements. However, you can use the oil in liquid form over breakfast to ensure that you consume fewer calories during the day. According to recent studies, this oil has a peculiar effect on your body and digestive system. In particular, it keeps you satiated for longer periods so that you don't overeat.
Popcorn
It may have never occurred to you that air-popped popcorn belongs to filling foods. Yet, just like the rest of the whole grains, popcorn is incredibly high in fiber. One cup of popcorn contains about 1 gram of fiber. However, the rule applies to homemade popcorn only. All the store-sold variations are usually coated with fat, so you significantly increase the calorie intake with each serving.
Avocado
Avocados are a never-ending source of beneficial elements. While you may already know that they are filled with good fats, you should know that these are heart-healthy fats, in particular. So, while you keep your stomach full, you also provide fuel for your heart. On top of that, an average-sized avocado is packed with fiber, so it will decrease your appetite without you even knowing it.
Red chili pepper
This product may hit you as pleasant or, otherwise, surprising. Capsaicin is the component of the red chili pepper responsible for its burning-hot taste. Yet, capsaicin is known to keep you filled longer, on top of the spicy tint. You can take supplements if you can't stand adding fresh pepper to your diet. However, it is proven that the food intake drops significantly when organic peppers are consumed fresh.
Meat
Meat belongs to the category of high-quality protein sources. Beef is claimed to be the most satiable of all. However, chicken and turkey are great sources of lean protein, so you can pick whichever type you prefer without sacrificing the positive effect. You may want to track how many grams of protein you consume per day so as not to overtake it, though.
Beans
Not everyone is fond of eating meat, and that is understandable. If you belong to the category, there is another excellent source of protein and dietary fiber – beans. Whether these are black beans or other legumes, all are known to be incredibly satiating and tasty.
Fruits
Another high-fiber food on our list would be anything that belongs to the fruit category. Fresh fruit is claimed to slow digestion, so you don't get hungry as fast. Among all the fruits, apples and oranges are said to be the most filling, but you can choose any other option that suits your taste and implement it in the diet to spike your energy intake too.
Vegetables
Vegetables stand on top of all the healthy foods discussed above. They are packed with minerals, vitamins, and other beneficial components. Adding more veggies to the menu will help you lose weight faster, and you won't feel like you are starving during the process. Vegetables belong to a low-calorie list, but due to their volume, they are so filling, let alone delicious. Just mix some salad greens before the main course, and you will eat less of the second, thus consuming fewer calories without even noticing it.
Bread
Many people assume that you must cut off everything you like from your daily menu if you want to eat healthily. The truth is that all it takes is to find a healthier substitution and enjoy your life. For instance, white bread belongs to processed foods and carries no beneficial effect. Yet, whole wheat toast, on the other hand, has many health benefits. It will keep you fuller longer and boost your energy intake. However, you should be careful with those since eating only toasts throughout the day won't get you anywhere.
Whole-wheat pasta
Cutting on carbs is critical if you want to lose weight, but you shouldn't eliminate them from your menu entirely. Simply swap refined grains for whole grains and decrease the serving. The effect will be noticeable in no time, but you won't suffer from favorite-food deprivation.
The science behind eating healthy: physical and mental changes
Aside from several satiety hormones that signal your brain about fullness, there is a direct connection between your brain and the stomach. It is no wonder why they call the stomach the second brain.
When you take in foods high in fiber, protein, and volume, you start growing good bacteria, which positively affects the production of neurotransmitters. Once your brain gets positive messages, it reflects them on your emotional state so that you feel great. To coat all the health benefits of eating foods rich in good elements in a more practical connotation, let's review the positive mental and physical changes that your organism will go through.
Mental effects of proper dieting:
Improved self-esteem
Increased energy levels
Enhanced brain function
Decreased symptoms of depression
Positive mood spikes
Physical changes:
Reduced blood sugar
Healthy skin, teeth, and eyes
Stronger immune system
Healthy weight maintained
Decreased risk of heart disease
How can Eleviate help you manage your diet and food intake?
Eleviate is a progressive app designed to improve your general well-being and mindfulness. Together with the application, you will start building healthier habits. Find a plethora of healthy recipes to plan your next meal on a daily basis. Sign up today and improve your life—how it is supposed to be!
1. Potatoes;
2. Fish;
3. Oatmeal.
