How to Feel Full With Less Calories

If you're trying to drop a few kilos then you usually watch what you eat. But hunger can be an issue. Wouldn't it be great if you could satisfy your hunger and eat less in the process.

What Makes Foods Filling

There are a few reasons why some foods are more filling than others. Foods that provide protein help to fill you up, because protein takes longer to digest than either fats or carbohydrates. Protein gives foods some staying power.

A little healthy fat in a meal helps fill you up, because fat slows the rate at which your stomach empties. Since food stays in your stomach a little longer, a little dab of fat may make a meal more satisfying.

High-fibre foods can also help fill you up in a couple of ways. One type of fibre adds volume to foods without adding calories. And another type of fibre slows the rate at which your stomach empties,which helps keep you fuller for a longer time.

Seven Foods That Can Help Fill You Up

Eggs. Protein is more filling than carbohydrate, and a single egg provides almost 7 grams of protein for less than 70 calories. Eggs are one of the most bioavailable forms of protein and not that expensive. Go for free range eggs or even organic if you can.

Oatmeal. Oatmeal is a rich source of soluble fibre, which swells up and thickens when it comes in contact with liquid. Soluble fibre makes food more filling and slows digestion time. A small portion of oatmeal makes a really filling snack. To make it more filling add some protein powder.

Bean soup. Like oatmeal, beans are an excellent source of water-soluble fibre, plus they have an added advantage in that they contain protein, too. A typical bowl of black bean soup could provide about 15 grams of healthy plant protein. Make it even more filling: Have a mixed vegetable salad with a drizzle of olive oil on the side. The fibre in the mixed salad and the healthy fat from the olive oil will complement the staying power of the protein and soluble fibre found in the soup.

Blueberry Protein Shake. A protein shake made with protein powder, milk or soy milk and blueberries will fill you up with a one-two punch of protein and fibre. Make it even more filling: Add ice cubes to your shake and blend for several minutes. Ice thickens up the shake, and the long blending time pumps lots of air into your shake, increasing the serving size. (For our range of meal replacement shakes, tap here)

Greek-Style Yoghurt. This type of yoghurt packs twice as much protein as traditional yoghurt. A typical single-serve container has about 15 grams of protein and less than 100 calories. Get the full-fat version and make sure you avoid any brand that has added sugar. You can add your own natural sweetener if desired, such as stevia, monk fruit or erythritol.

Avocado. Healthy fats, like those found in avocado slow digestion time, which helps give avocado its staying power. Make it even more filling: Combine with some protein. Mix mashed avocado with canned tuna and stuff the mixture into whole grain pita bread, spread on top of a few whole-grain crackers as a snack, or scoop onto mixed greens for lunch.

Grapefruit. Like most fruits, grapefruit has a good amount of water and fibre, both of which fill you up. Since it’s lower in sugar than most fruits, it has fewer calories per bite. Make it even more filling: Combine with some healthy fat. Avocado-grapefruit salad is a classic combination. Simply toss red grapefruit sections and avocado slices with a little vinaigrette made with olive oil and white wine vinegar.

The key to feeling full is eating foods rich in protein, fibre and healthy fats. Avoid ultra-processed foods which contain highly processed carbohydrates. They convert to sugars quickly and just spike your hunger as well. They are designed to make you want to eat more.