Yesterday’s blog post was all about foods that make you even hungrier and therefore should be avoided. Any of us who has ever walked away from the table only to be starving moments later knows that certain foods can leave you more famished than you were before you ate them. An essential part of keeping your weight under control is to stay satisfied longer. The “magic trio” of a healthy, filling meal is protein, healthy fats and fiber. Here are our favorite healthy filler-uppers.
1. Apples: Apples are filled with high fiber and water content, thus leaving you satiated after consuming them. They’re 80 calories, but one can be as filling as a meal because of the 4 grams of fiber and high water content. To get a bit of protein in your afternoon snack, top apple slices with natural almond butter.
2. Oatmeal: Oatmeal is bursting with fiber that expands in the stomach, keeping you feeling full. Not only that, but oatmeal is a complex carb, meaning that it will digest slowly and it’s also great for your digestive system. Oatmel provides a surprising 4 to 7 grams of protein and that’s even before adding milk. For extra staying power, add a few blueberries in your bowl, which have 4 grams of fiber per cup.
3. Avocados: They’re rich in healthy monounsaturated fats and fat soluble vitamins. Fat leaves you feeling satisfied for hours longer than protein or carbs. They’re also loaded with folate, potassium and vitamin E, and some research suggests that foods containing these nutrients may be more satiating than others. Try and substitute mashed avocados for mayo in your sandwiches.
4. Beans and Lentils: Have beans and lentils with your meal and you may end up eating less of everything else. They are high in protein—about 7 grams per half cup—and also rich in complex carbohydrates, the type that take longer to break down.
5. Soup: Soup for lunch? Great choice! Foods containing a lot of water usually succeed in keeping you full for longer. By starting a meal with soup, you activate brain signals that begin to tell you you’ve had enough to eat. This means that by the time you finish your second course, you’ll be satisfied. Try a broth-based bowl with fiber-rich veggies like celery and spinach.