Sometimes you can eat all day and still be hungry. If you’ve ever felt this way, chances are you weren’t eating the most nutritious food, and therefore you weren’t really full, because your body was still craving certain nutrients it wasn’t getting. Furthermore, if you’re trying to watch your weight, you may feel like you have to severely limit your intake of food, but that can also leave you feeling famished all day. Fortunately, there are foods out there that are low-calorie yet super filling, so you don’t have to worry about your intake of calories so much. Here are four great options that will leave you feeling full yet healthy.
This probably isn’t too surprising, but do you know the reason behind properly prepared salads that make them so filling? It starts with the sheer volume content. Salads that contain a variety of greens, such as kale, butter lettuce, baby spinach, chard, and arugula, as well as nuts, dried cranberries, and other fruit provide you with plenty of nutrients your body needs. In addition, eating a salad takes a long time, so your stomach has plenty of time to signal to your brain that it is full, preventing overeating. On a psychological level, merely looking at all the different elements of the salad can make you feel like you’re eating more than you are, which can also prevent overeating. Since salads are rich in fiber and water, you’ll feel satiated and hydrated, which will make it easier to avoid snacking on empty calories such as chips or cookies later in the day.
Avoid refined and processed grains, such as white bread and white rice, as these foods have been stripped of most of their nutrients and may contain many empty calories. Instead, pick out whole wheat bread, brown rice, and whole grain oatmeal for more filling meals. These whole grains are some of the best foods for helping you feel full for longer periods of time, and they won’t pack on the calories.
Similar to whole grains, legumes such as kidney beans, chickpeas, black-eyed peas, lentils, edamame, and fava beans are full of fiber and other great nutrients. These foods have a healthy amount of complex carbs, which, unlike empty carbs or calories, can actually help you lose weight due to its energy-boosting capabilities.
Be sure to prepare or order salmon that is grilled, as opposed to pan-fried or battered in some way, and you’ll have a delicious high-protein meal that’s low in calories and fat. Other seafood can provide these benefits as well, such as cod, oysters, mussels, and clams.
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