Losing weight is a process. If you rush into it you may get zero results or damage your health. The key to shed those hated pounds is to pay attention to what you eat. It can be challenging to change the eating habits and say goodbye to processed food full of sugar and sodium, but not impossible. There’s a whole fantastic range of foods that are tasty and healthy you can have in your diet instead. When it comes to dieting, the following are the best foods to keep you full while getting rid of unwanted weight.
1. Water
Water has a lot of impact on appetite and satiety. Having a glass before a meal will make you eat less, potentially leading to weight loss. Juice and carbonated beverages are full of calories, sugars, and additives that can cause you to gain pounds and bloat. If you don’t like the taste of water, infuse it with citrus fruits, cucumbers, or herbs, like mint. Warm water with a squeeze of lemon first thing in the morning can boost your metabolism and help with melting fat.
2. Broccoli
Movie stars regularly eat a broccoli-based diet when they have to lose weight and get in shape for a part. This is no surprise since broccoli has a fiber that can improve the way your body absorbs and stores food. You can eat it raw in the salad or as a snack, or you can prepare it on the stove and in the oven. It certainly helps for weight loss that one cup of broccoli has only 30 calories and lots of folate and vitamin C.
3. Turkey
Turkey is a lean-protein type of meat that is considered one of the healthiest you can have in your diet. Besides protein, it’s also rich in selenium, zinc, vitamin B group, and phosphorus. You can use it as ground meat, steaks, or roast it in the oven whole. To keep it low in calories, remove the skin and stick to the light meat, especially during Thanksgiving when the table is full of varieties of food.
4. Greek yogurt
Greek yogurt may not sound like food that will keep the hunger away, but its high protein content will do just that. Some people may find Greek yogurt a bit bland, but adding chia seeds, fruits, and oats can improve the taste and make it more nutritious. If you are a fan of smoothies, try this dairy product instead of milk for a more creamy texture and enhanced flavor.
5. Kefir
Kefir looks like yogurt and is also a probiotic, only healthier because it has more protein and less sugar. A 2016 study concluded that kefir can lead to weight loss like other dairy products. Low-fat kefir can improve your lipid profile and help with losing a few pounds by keeping you full. However, too much kefir can have the opposite effect and cause weight gain, so don’t drink more than two cups per day.
6. Celery
Munching on celery doesn’t burn calories (as claimed by the supporters of negative calorie foods), but this veggie is full of antioxidants and vitamins. However, since celery is low in calories, don’t use it as a substitute for meals, but as a healthy snack. Thanks to its dietary fibers and high content of water, you will control your cravings and feel full for a while.
7. Chia seeds
Chia seeds are always there when people talk about weight loss, and rightfully so. Two tablespoons of chia have 10 g of fiber which is almost 40% of the daily recommended intake. Prepare them by leaving them to soak in dairy or plant-based milk, water, or low-fat yogurt. After a while, they will turn into a pudding-like mixture that can prevent you from overeating by giving you the sensation of fullness.
8. Eggs
If you want to bring variety into your breakfast don’t abandon good old eggs. Sunny-side up, scrambled, cooked, or poached — they are a protein source that will keep hunger away. Not to mention that one egg has barely 1 g of carbs and lots of protein. Add to those antioxidants, amino acids, and healthy fats that one medium-sized egg has, and your day is off to a good start.
9. Salmon
You probably already know salmon is an amazing source of omega-3 fatty acids, but it’s also helpful for increasing protein intake. Fatty acids from fish may tell your thyroid to signal the liver to burn more fat, boosting your weight loss efforts. While you can take omega-3 as supplements, the deliciousness of salmon is irreplaceable, even if you have it as sashimi or sushi.
10. Lean beef
Lean beef is one of the finest red meats on the market full of iron, protein, and zinc. Its low fat and diminished calories make it perfect to include in the weight loss diet or if you want to eat healthily. A tip: rosemary, butter, and pepper will enhance the taste and give the meat a juicier texture when grilling, roasting, or frying.
11. Dark chocolate
It may seem too good to be true, but dark chocolate is actually good for weight loss. This is because it has flavonoids — antioxidants also present in kale, berries, and parsley that can increase the burning of calories and prevent fat gain. Just make sure that when you are buying chocolate, you choose the bar with at least 70% cacao.
12. Protein shakes
You may be focused on burning fat, but what about the muscles? If you are planning to lose a lot of weight, gaining muscle mass can get your body toned and prevent the forming of excess skin. You can choose between creatine, whey, rice, soy, and other shake powders to use as a dietary supplement. This is a great option for busy people to replace one meal during the day, as well as for those who exercise to boost building muscle strength.
13. Sauerkraut
Sauerkraut is obtained the same way cucumbers and kimchi are made — by using the pickling process to ferment finely chopped cabbage. This nutritious food is good for the immune system, digestion, and weight loss. If you add caraway seed and diced apple to your sauerkraut and have it with whole wheat bread, it will keep you full as a light lunch until dinner.
14. Spaghetti squash
Pasta is a wonderful dish, but the one known to give you extra pounds. Spaghetti squash is an excellent replacement full of fiber, potassium, and vitamin A. One cup of this veggie has 40 calories which are considerably less than the same amount of pasta has. This veggie is gluten-free and goes great with turkey meatballs or low-carb pesto sauce.
15. Almonds and pistachios
Nuts, in general, are a good choice to snack on until the next big meal since they have a high amount of fiber and protein. Almonds and pistachios are among the best allies to have when working on losing weight because they can lower cholesterol and improve triglyceride levels. If you have trouble with belly fat, these two nuts can help you to get rid of it faster, especially unsalted almonds.
16. Apples
Based on the U.S. Department of Agriculture, one apple with skin weighing 100 g contains 85.56 g of water, 2.4 g of fiber, and 13.81 g of carbs. This makes them a filling replacement for unhealthy snacks that will keep you full between the meals. Since one raw apple of medium size has less than 100 calories, it’s perfect to have it as a dessert instead of cakes and pies.
17. Kale
Kale is popular in diets for a reason — this veggie is a fiber-bomb that will keep you satiated for a long time. The high level of antioxidants can be beneficial against inflammation that may cause weight gain. If you consider kale rough, rub leaves with lemon juice or olive oil to make them smoother and more pleasant to eat. You can make a salad with chopped kale instead of romaine or iceberg for a healthier and tastier option.
18. Beans
Beans, alongside chickpeas and peas, are the type of food that can contribute to your weight loss. Protein-rich, fibrous, and full of genistein, this food will not let you get hungry and is terrific support for a fat-burning diet. Use them in salads or stews, or you can turn them into a puree and add garlic and bay leaf to enhance the taste.
19. Lentils
A 2007 research showed that having legumes in a low-calorie diet can be beneficial for weight loss. Genistein is one of the ingredients of lentils that showed the potential to reduce adipose tissue and body weight. Packed with protein and fiber, lentils will keep you hunger-free and normalize LDL levels, also known as bad cholesterol.
20. Oatmeal
Oatmeal is a fine choice for breakfast if you are on the weight loss program. Based on science, it will keep you full and lower the calorie intake during your next meal. Play with tastes by adding berries, almonds, and different types of “kinds of milk.” More importantly, fruits will sweeten the oatmeal, so you won’t have to use sugar or syrup.
21. Whole grains
Whole grains are good for you, and unlike refined-grain products, they can help with weight loss. Quinoa, barley, bulgur, and brown rice are some of the options you have to bring whole-grain foods into your diet. Pasta, breakfast cereal, and bread are made from these, but you can also use them as stuffing or side dishes. High in fiber, you won’t get hungry fast after a whole grain meal and will also get a boost of magnesium, antioxidants, protein, and B vitamins.
22. Sweet potatoes
Sweet potatoes are delicious in any way you make them: baked, pureed, and roasted. One sweet potato can have 25% of the daily fiber requirements and 4 g of protein, both to keep your belly full. The taste is sweet and goes well with meat or fish, especially if you sprinkle it with some cilantro, garlic, and olive oil. More importantly, one large potato has less than 200 calories and ten times the recommended values of vitamin A.
23. Avocado
Talking about weight loss can’t continue without mentioning avocado. This fruit has the characteristic to reduce hunger because of the monounsaturated fats that speed up metabolism. It’s enough to eat half an avocado to stay full for hours. Also, avocado is full of unsaturated fats that may prevent fat from forming around your belly. Consider using avocado oil, too, which has a similar effect as the fruit for losing the undesired weight.
24. Cottage cheese
Cottage cheese is a dairy food that has high levels of protein and low content of fat. You can eat it with fruits, spread on toast, or in salads. It’s even yummy in smoothies or if you add it to pancake batter. If you don’t like yogurt, cottage cheese is a splendid replacement and sometimes even less caloric. To put it into perspective, 100 g of whole milk yogurt has 165 calories, while the same amount of cottage cheese has 100.
25. Peanut butter
You may be confused seeing peanut butter on this list, but it’s well deserved since it can make you full and thus reduce the appetite. The amount of fiber, protein, and monounsaturated fats in this food can help you reach your desired weight. However, always read the labels on the jar since some manufacturers add corn syrup and other additives. The right peanut butter should only be made from peanuts, salt, and just a drop of oil.
All in all
Before you change your diet, consider what foods you enjoy eating. In most cases, you can find healthier and less fattening replacements that will help you lose weight. The key is to include foods that will make you full and help you control your cravings. Moreover, they will prevent you from being hungry and overeating by having regular meals full of fiber and protein.
About The Author
Nina Simons is a lifestyle blogger and an avid traveler passionate about interior design and creative DIY projects.
