10 Foods That Satisfy You Quickly and Help You Lose Weight

Foods have different impacts on the feeling of satiety. Some satiating foods can cause you to eat less and, for this reason, are recommended for long-term weight loss. Here are 10 of them.

What makes a particular food satisfying?

Food satiety is measured on a scale called the satiety index. It was created in 1995 in a study that evaluated 240 kcal portions of 38 foods. Foods were categorized according to their ability to satisfy hunger. Foods that had a score of over 100 were considered satisfying. Those in the top places had one or more of the following characteristics:

High protein content: studies show that protein is the most satiating macronutrient. It alters the levels of several satiety hormones, including ghrelin and GLP-1.
High fiber content: it increases the time required for digestion and makes you feel full for longer.
Volume: this means that they have a high content of air or water.
Low energy density: this means that the food has a low caloric content to its weight. Low energy foods are very filling, and most contain a lot of fiber and water and are low in fat.

In general, whole foods, as natural as possible, are more filling than processed foods.

Here are the top 10 satisfying foods:

Boiled potatoes
Surprisingly, boiled potatoes are the most satisfying food. In the past, they were considered unhealthy, but now they are considered very healthy and nutritious. They are an excellent source of vitamin C and potassium. They contain a moderate amount of fiber and protein and almost no fat. On the satiety index scale, potatoes recorded a score of 323, the highest, nearly 7 times higher than croissants.

Eggs
Eggs are a satisfying and low-calorie food. Most of the nutrients are found in egg yolk, including lutein and zeaxanthin, which are beneficial to eye health. Eggs contain a high amount of quality protein and, for the effect of increasing satiety, are recommended to be eaten boiled, especially at breakfast. One study showed that breakfast including boiled eggs resulted in a lower caloric intake for the next 36 hours.

Oatmeal
Thanks to the various essential nutrients in oatmeal, it is recommended to include them in your eating routine. Oatmeal helps maintain optimal weight and is a formidable ally for weight loss. According to several studies, oats are rich in beta-glucan, a fiber that reduces appetite.

Fish
Fish is rich in quality protein and is one of the few natural sources of Omega-3 essential fats. Some studies show that consuming Omega-3 also helps establish the feeling of satiety. On the satiety index scale, fish is in second place, being the first of the protein-rich foods.

Soups
Although liquids are generally much less satisfying than solid foods, this is not the case with soups. They contain little fat and protein. Soups are usually low-calorie foods and are frequently recommended in weight loss diets, including chicken, tomato, or vegetable soups.

Meat
One of the reasons why meat is recommended in weight loss diets is its ability to influence the feeling of satiety and the protein content needed to support the body’s functions. Beef, for example, can have a substantial effect – it has a satiety index of 176.

Greek yogurt
Greek yogurt has a thicker consistency and is usually much richer in protein. It is an excellent option for breakfast, but it is also suitable for a healthy afternoon snack.

It will satisfy your hunger, preventing you from eating uncontrollably.

Vegetables
Vegetables are low-calorie, highly nutritious foods that are rich in minerals, vitamins, and various antioxidants. They generally contain a large amount of fiber and a lot of water. Always consume them when you want to lose a few pounds without being tormented by hunger.

Legumes
Legumes such as beans, peas, and lentils have impressive nutritional qualities. They are full of fiber and vegetable protein, making them particularly satisfying.

Popcorn
Popcorn is a healthy snack that is often disregarded. Corn popcorn is a source of whole grains, which are high in fiber. They are a much more satisfying snack than others, such as chips or chocolate. You can eat them when you want to lose weight, but remember not to add a lot of salt and no significant amount of fat.

Tips and Tricks to Reduce Appetite

In addition to eating these complete and low-calorie foods, you can do other things to reduce your appetite, such as:

Drink water before meals: Drinking a glass of water before a meal can cause a feeling of satiety faster.

Avoid stress: Eating emotionally to compensate for anger or sadness is a severe factor in gaining extra pounds. Stressed people usually tend to eat unhealthy foods. Conscious eating, relaxation techniques, sufficient rest, and socializing can help avoid eating under stress.

Use a Glucomannan supplement: Glucomannan is a natural dietary fiber that cannot be assimilated and does not contain calories. It induces the feeling of satiety, reduces appetite, and increases the viscosity and volume of gastric contents due to its high ability to absorb water.”

Tips and tricks to reduce appetite

In addition to eating these complete and low in calories, you can do other things to reduce your appetite. E.g.:

Drink water before meals

When you drink a glass of water before a meal, it can cause a feeling of satiety faster.

Avoid stress

Eating emotionally to compensate for anger or sadness is a severe factor in gaining extra pounds. Stressed people usually tend to eat unhealthy foods. Conscious eating, relaxation techniques, sufficient rest and socializing can help avoid eating under stress.

Use a Glucomannan supplement

Glucomannan is a natural dietary fibre that cannot be assimilated and does not contain calories. Induces the feeling of satiety, reduces appetite, increases the viscosity and volume of gastric contents due to the high ability to absorb water.