Leena Watts
There are many diet products that can help you feel full. It is important to note that the feeling of fullness is called satiety, and it is influenced by both the nutritional content of food and individual factors like flavor and texture preferences. Generally, protein-rich foods like meat, eggs, and Greek yoghurt are very filling. High-fibre foods like legumes and pulses are also great options. Additionally, the right beverages can help keep you full, so make sure to stay hydrated with water, tea, or coffee without adding creamers or sugar.
| Characteristics | Values |
|---|---|
| High protein content | Eggs, meat, cottage cheese, legumes, Greek yoghurt, fish, pulses, beans, brown rice |
| High fibre content | Legumes, pulses, beans, brown rice, oats, fruits and vegetables |
| Low-fat dairy products | Greek yoghurt |
| High volume, low-calorie options | Soups, boiled potatoes |
| Water and warm beverages | Water, tea, coffee |
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What You'll Learn
High-protein foods such as eggs, meat, and cottage cheese
High-protein foods are an effective way to keep hunger at bay and feel full for longer. This is because protein changes the levels of several satiety hormones, including ghrelin and glucagon-like peptide 1 (GLP-1).
Eggs are a great source of high-quality protein. A large egg contains around 6 grams of protein, including all nine essential amino acids. Research has shown that people who ate eggs for breakfast experienced less hunger and ate fewer calories during their next meal. Egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including vitamins, minerals, antioxidants, and healthy fats.
Meat is another high-protein food that can help regulate your appetite. Beef scored the second highest among protein-rich foods on the satiety index. Lean meat, poultry, and seafood are all good choices when it comes to increasing your protein intake. Chicken breast, for example, is not only high in protein but also provides various B vitamins, zinc, and selenium.
Cottage cheese is a type of cheese that is low in fat and calories yet high in protein. Its effect on fullness may be comparable to that of eggs. The protein in cottage cheese is casein protein, which is slowly absorbed, promotes muscle gain, and helps prevent muscle breakdown. It's also a good source of B vitamins, calcium, phosphorus, and selenium.
You can also combine these foods, such as by adding cottage cheese to scrambled eggs, to create a high-protein breakfast that will keep you feeling full.
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High-fibre foods like legumes, pulses, and potatoes
High-fibre foods are an essential part of a healthy diet, offering benefits such as lowering blood sugar, managing constipation, and boosting heart health. Legumes, pulses, and potatoes are three high-fibre food groups that can help you feel full for longer.
Legumes, such as beans, peas, and lentils, are an excellent source of dietary fibre. They are also a good source of plant-based protein and various nutrients. For example, kidney beans are a popular type of legume that provides plant-based protein and several nutrients. Similarly, lentils are highly nutritious, providing fibre and other nutrients like potassium and antioxidants. They are also a good low-calorie option, as they are fat-free and have a low energy density.
Pulses, which include legumes, are highly nutritious and provide a range of health benefits. They are a good source of protein and fibre, as well as being slowly digestible carbohydrates. This means they can help you feel full for longer, and studies have shown that participants felt 31% more full after eating meals containing pulses. Examples of pulses include beans, peas, chickpeas, and lentils.
Potatoes are another high-fibre food that can help you feel full. They are a dense food, rich in nutrients, and have a high satiety score. Boiled or baked potatoes scored highly on the satiety index, with a score of 323, while fried potatoes scored much lower at 116. This is because potatoes have a lower energy density, meaning you can eat a larger volume for the same amount of carbohydrates, which stimulates the feeling of fullness. Sweet potatoes, in particular, are a good option as they are filling and have a sweet flavour. They can be used as a tasty bread substitute or base for nachos, providing 6.4g of fibre per cup.
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Drinks: water, tea, and coffee
Water, tea, and coffee are all fluids that contribute to your daily water intake. While tea and coffee were once believed to be dehydrating, this is a myth that has been debunked. The diuretic effect of these drinks does not offset hydration. However, it is important to note that excessive consumption of tea and coffee can lead to other health issues such as stomach upset, heartburn, restlessness, increased anxiety, insomnia, and an increased heartbeat. Therefore, water is still the best option for staying hydrated and maintaining optimal health.
Water plays a critical role in our daily lives and our bodies, which are made up of about 60% water. It is essential for healthy skin, hair, and nails, as well as controlling body temperature, heart rate, blood pressure, and removing waste materials from our bodies. Staying properly hydrated can be achieved by drinking water and other fluids, as well as consuming hydrating foods such as fruits.
Tea and coffee, being primarily composed of water, also contribute to your daily fluid intake. Tea typically contains lower levels of caffeine than coffee, and while most caffeinated drinks have a mild diuretic effect, it is unlikely to be noticeable with tea consumption.
In summary, while all three beverages provide hydration, water is the optimal choice for maintaining hydration and overall health. Tea and coffee can be included in moderation, but they should not replace water as the primary source of hydration throughout the day.
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Low-fat dairy products, e.g. Greek yoghurt
Dairy products, such as Greek yoghurt, are known to make you feel full. Greek yoghurt is a popular breakfast option and a great snack, often consumed in the afternoon to help people feel full until their next meal. Greek yoghurt is a good source of protein, which is the most filling macronutrient. Research shows that a high-protein diet may increase muscle mass in people doing resistance training.
Greek yoghurt is also thicker than regular yoghurt, as it goes through a straining process to remove the whey, which is a liquid that contains lactose, a natural sugar found in milk. This means that Greek yoghurt is lower in sugar than regular yoghurt. Removing the whey produces a thicker, creamier yoghurt with a tart taste.
Greek yoghurt is also a source of probiotics, which are good bacteria that support gut health. Research has shown that workers who ate 100 grams of probiotic yoghurt a day experienced less stress, depression, and anxiety than those who did not.
In addition to Greek yoghurt, other dairy products such as cottage cheese are also high in protein and low in fat and calories, which can help you feel full. Increasing your intake of protein-rich foods is an effective way to regulate your appetite.
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Soups
While not all soups are fibre-rich, you can opt for those made with lots of vegetables, greens, and beans or lentils. For example, Amy's Kitchen organic soups are packed with flavour and nutrition, with a variety of options to choose from, including a lower-sodium line. Their lentil soup is a great option, providing 270 mg of sodium per cup.
Vegan Eats gourmet soups and stews are another excellent option, offering fibre-rich and nutritious varieties such as Adobo Black Bean, Spicy Chickpea Curry, and Tuscan Bean Stew with Quinoa. These soups are not only filling but also vegan, gluten-free, reduced in sodium, soy-free, and oil-free.
If you're looking for a quick, healthy, and tasty soup, Eatwell101 offers a range of recipes. Their sweet potato, kale, and chickpea soup is a perfect warming dinner, while their carrot soup is low-calorie and comforting. For a vegan and gluten-free option, try their stew with green lentils and carrots or their healthy split pea soup.
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Frequently asked questions
There are several foods that can help you feel full. Some of the most common ones are:
- Eggs
- Boiled potatoes
- Greek yogurt
- High-fibre foods
- Pulses
- Meat
- Water
The feeling of fullness is called satiety. Satiety is influenced by whether you feel content with what you ate. You are more likely to feel satiated when your food is satisfying on a personal level, whether that's because of flavour or texture.
Yes, eating slowly helps give your stomach time to signal to your brain when you are full.
