Which Foods Are The Most Filling?

One of the main problems when you attempt a weight-loss diet is simply that you feel hungry most of the time! This can make you feel lethargic and irritable, and those resolutions to do more exercise feel impossible to stick to. So are there foods that help us to feel full, even after a fairly small portion? Here’s a look at the best foods to try.

Beans

Beans, and legumes such as lentils and chickpeas, are complex carbohydrates, meaning that they are rich in fibre, and contain protein as well. Because they take time for the body to process, the hunger pangs are kept at bay, and energy is released slowly throughout the day, rather than through a quick spike followed by a crash.

They are also a very versatile food, which lend themselves to simple recipes that can be batch cooked, and portioned up and stored in the fridge or freezer. Try making chili con carne, lentil stew with carrots and mushrooms, curries, soups, or salads; in fact, there’s hundreds of filling and easy dishes that can be made with this very affordable ingredient.

Oats

When oats are cooked in liquid, such as porridge, the soluble fibre will stay in your stomach for longer than a standard breakfast cereal, and they are also thought to release hormones which help to curb the appetite. However, an oat bar will not have the same effect, as the oats need liquids to make them expand fully.

Eggs

Eggs are full of protein, which the body digests more slowly, so they help us to feel full for longer. This is why many people on weight loss programmes eat eggs for breakfast. They are also very versatile, and can be used to make omelettes, or poached, scrambled or boiled and eaten with sourdough or wholemeal bread.

Some people believe eggs are harmful because they contain high levels of cholesterol. However, according to the British Heart Foundation, moderate egg consumption is healthy and poses no risk. However, be aware that some common ways of consuming eggs, for example, fried with bacon, sausages, and white bread, can lead to a high-calorie meal.

Nuts

Nuts are full of protein and fibre, which help you to feel full, and may even promote the release of serotonin, which is the hormone responsible for our overall sense of wellbeing, and can help to regulate the appetite. They should be consumed as snacks, or added to salads and risottos, rather than baked in sugary products.

Plain yoghurt

Greek yoghurt, or plain yoghurt, contains protein and water, which help to fill the stomach and are processed more slowly than carbs.

It’s a great alternative to fattening creams to add to fruit dishes. If you normally opt for a sweetened flavoured yoghurt rather than plain, try eating Greek Yoghurt with a handful of berries. You will soon adjust to the difference in taste, and will wonder why you ate such a high-sugar product in the first place.

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