Congratulations! You’ve made a great decision by choosing to pursue a healthier lifestyle
and diet! Whether you’re trying to lose a few extra pounds or just want to make yourself
aware of healthy foods that keep you full, you’re on the right track when it comes
to your health.
One of the biggest challenges when it comes to losing weight is that fact that you’re
gonna get hungry. Being hungry isn’t fun for anyone, you feel sick, you’re more likely
to get cranky and you’re more likely to crave foods that are quick and unhealthy.
Low Starch Vegetables
Of course veggies we’re gonna be on this
list! We figured it would be best to start you off with the obvious choice. You can’t
really go wrong with adding more vegetables into your diet, they’re low calorie so you
can basically eat as many as you want, plus they’re full of vitamins and minerals that
your body needs. Try choosing vegetables that are rich in fiber, like broccoli, carrots,
cucumbers and cabbage. Remember you can add veggies to things like soups and sandwiches
instead of just eating them raw.
Specifically, broth-based soups. Unlike creamy
soups, these have minimal calories, and work surprisingly well when it comes to curbing
your hunger. Broth soups are great for filling you up as they are high in water content.
Plus they’re a great way to warm up on a chilly day. You can also add in some of those
low starch veggies we just talked about to make an extra filling, healthy meal.
Basically, oatmeal is full of fiber, and is one of the most filling foods out there according to
PUBMED. It’s a popular choice for a healthy, and filling breakfast, but you can put oats
in smoothies and homemade granola bars too!
Vegetarians and vegans will already be familiar
with this type of food as they’re a great source of protein and fiber! You can get 13
grams of protein and 11 grams of fiber with just one serving of lentils, about ¾ of a
cup. One study showed participants felt 31% fuller after eating lentils, compared to meals
that contained pasta or bread.
According to PUBMED there have been studies
conducted that eating fish over chicken or beef, showed a higher level of satisfaction.
Fish also contains heart healthy essential fats like omega 3 fatty acids. Essential fats
means that our body doesn’t produce them naturally, therefore we must source these
types of fats from our food. Salmon can be a great place to start if you’re new to
eating fish and looking to get some delicious, easy recipes.
Nuts in general are a pretty healthy snack,
but pistachios in particular are low calorie low fat. While they do contain some fat, it’s
the heart-healthy kinds like mono and polyunsaturated fats that can reduce your risk of heart disease.
If you’re calorie conscious, you can eat almost double the amount of pistachios as
you can almonds or peanuts for the same amount of calories.
Fermented foods might not be your go to, but
the health benefits of adding them to your diet certainly do add up. Studies show that
eating fermented foods like sauerkraut and kimchi are wonderful ways to maintain a healthy
gut. Healthy bacteria levels within your stomach could possibly help reduce inflammation, fat
and insulin resistance.
According to PUBMED eggs, are very filling.
Eggs are a high source of protein, and also contain important nutrients that can benefit
the health of your eyes with antioxidants like lutein, and zeaxanthine. Foods that are
high in protein will help you to feel fuller for longer, so starting your day off with
some eggs, instead of a sugary baked treat, will keep you from snacking, and help keep
your diet on the right track.
Fruits in general are a pretty great choice
as a healthy snack when trying to lose weight. Keep in mind some do have a higher sugar content,
but some also contain lots of fiber and healthy vitamins. Like raspberries and grapefruit.
Grapefruit is a powerful source when it comes to the soluble fiber called pectin. Pectin
has been shown to help slow digestion and can help you to feel less hungry throughout
Leeks are kind of like a less powerful onion,
and they’re great for the microbiome in your gut. It’s good to have a healthy variety
of bacteria to promote good gut and colon health. According to Jeff Leach, leeks are
one of the top ten sources of fructan and cellulose, which are prebiotics that can make
it all the way down your Gastrointestinal tract.
Forget what you’ve heard about potatoes
being unhealthy, because they’re really not that bad! Eating potatoes that have been
cooked with the skins on contain vitamin C, potassium and many other important vitamins
and minerals. They contain very little fat, and while high in carbs, this is what makes
you feel full after eating them. Plus there’s also a decent amount of water, fiber and protein
in potatoes. Keep in mind, once you add butter, sour cream and any of the popular toppings,
you’re kind of outweighing any of the health benefits we just mentioned.
We’re not talking about lucky charms here,
we’re talking about cereal with a high nutritional factor. Unfortunately, the popular ones with
the cartoons on the front, usually don’t make the cut. Tanya Zuckerbrot says that choosing
cereals that are high in fiber will give you lots of added nutrients like B vitamins, antioxidants,
and important minerals like zinc, iron and copper.
While Hummus isn’t exactly a meal, you can
pair it with some of those veggies we mentioned at the beginning of this article! It’ll make
eating your vegetables seem less like a chore, and you’ll get an added boost of fiber.
Plus it’s a great addition to any sandwich or meal that could use a boost in flavour.
Hummus is made from chickpeas which are a great source of protein. Protein, as we now
know, is a big help when it comes to feeling fuller for longer.
While you may want to stay away from most
grains when trying to lose weight, quinoa is one that’s packed with protein and has
all the essential amino acids recommended for your daily intake. This seed, or grain
depending on who you ask, also has lots of fiber and is yet another great food you can
add to almost any meal!
Remember, proper diet and regular amounts of exercise (at least a few times a week)
can really help you shed those unwanted extra pounds. Make sure you plan ahead when heading
to the grocery store, and meal prep as much as possible to avoid sudden bouts of hunger
without being properly prepared with some healthy snacks.
What did you think of this list? Do you already incorporate many of these foods into your
diet? What is your favourite healthy snack to create? Why not let us
know in the comments section below and offer encouragement for those starting out on their
new healthy lifestyle journey.