Goal is fuller not stuffed! Healthy Foods that will keep you full longer
- April 27, 2017
- Foodclub Blog Posts
Feeling hungry? In the first place, it’s not a good idea, right? Being hungry is always unpleasant and annoying for everybody, it often prompts us to eat unhealthy food just to stuff our stomach and for us to feel satisfied. Most of us know the feeling but we tend to struggle on how to control without gaining weight.
Another approach for us to manage our appetite and re-plan our diet by including foods that will keep us full for a longer time. In order to silence the grumbling in our stomach without consuming extra calorie, we should include protein rich foods, fibers and water-rich fruits and vegetables in our daily diet.
We should remember that it is about keeping food in our stomach longer for us to feel full so we can reduce hunger and eat healthy at the same time. Listed here are 5 food categories (fiber, protein, air, water and fat) that can help us boost our sense of fullness without compromising our health.
Fiber alone provides fullness
The objective is to be full in a longer time not stuffed that’s why fiber alone is a good source. Fiber rich foods are a good fount of carbohydrates, they are not digested by the body instead processed as it is and eliminated. When eaten properly(at least 20g per day), fiber provides fullness, swells in the stomach and exits slowly making us full for a longer time. Here are some fiber-rich foods: chia seeds, artichoke, berries & split peas.
Protein boosts fullness
Whenever we eat protein-rich foods it helps us to trick our brain for us to feel full. Proteins, when eaten properly, helps nerve signals from the stomach to send a message to the brain that can make us full biologically. Here are some protein (at least 10-15g per serving) rich foods: Non-fat greek yogurt, hard-boiled egg, low-fat cottage cheese, and tuna.
Air inflate the volume of food
Foods or snacks that are “puffed and popped” are good examples such as rice cakes, popcorn, and puffed rice cereals. When eaten, these type of foods will inflate in the stomach making you feel full. Take at least 100 calories per day, you will be full at a longer time without hurting your diet.
It is best to include water-rich fruits and vegetables into your daily diets such as watermelon, cucumbers, tomatoes, carrots, grapefruits, cauliflower and other vegetables similar in nature. Aside from that, taking the recommended daily water intake is enough to suffice our hungry stomach. Hunger is usually associated with thirst so drinking a glass of water can help fix the sense of hunger.
Fats adds up to the flavor, nutrients, and fullness of any food. It is best to eat heart-healthy fats as it help boosts the fullness in our stomach. When eaten, it should be in moderation, little amount of fat can do a long way. Here are some of the foods that are heart-healthy fats: nuts like pistachio, almonds, walnuts and flax seeds and a single serve full-fat string cheese.