5 foods guaranteed to keep you full for longer for healthy weight loss

5 foods guaranteed to keep you full for longer for healthy weight loss

When it comes to losing weight in a healthy way, one of the most important steps to take is to create a sustainable calorie deficit that allows you to see the results you are looking for without depriving your body. This can be tackled in a number of ways, but one of the best options is by prioritizing foods in your diet that keep you full for longer and reduce unnecessary cravings, and maximize your diet’s ability to provide satiety.

Not sure where to start making a meal plan that will do the most for your body without leaving you hungry? We spoke with registered dietitian Zoë Schroeder to find out the five foods that will do the most to keep you full and promote healthy weight loss so that your diet can be optimized to achieve visible results without relying on deprivation.

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Non-starchy, high-fiber vegetables

Fiber is a nutrient that works to keep you full and satisfied long after eating, and is often found in natural ingredients such as fruits and vegetables. Integrating fibrous vegetables into your diet is one of the best ways to increase satiety while providing your body with a range of vitamins and minerals that are good for your overall health. “Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, cabbage, carrots, fill up a lot in your stomach and make you feel really full without being high in calories,” Schroeder explains. “You can eat a large amount without hindering your weight loss goals. It’s hard to overeat on vegetables – when you are full, you pretty much stop eating.”


Protein is undeniably one of the best macronutrients to promote muscle growth and support a faster metabolism, but it can also help keep you full for longer. “Protein is the most satisfying macronutrient, which is why it’s important to include it in every meal and snack,” says Schroeder. “This is super important for weight loss so you can actually maintain energy and satiety between meals and not feel hungry again while walking around after a snack an hour later.” Some good lean protein sources are ground turkey, eggs and chicken. If you follow a vegan diet, tofu and beans will be the best bet to get the most out of your meals.


Healthy fats

Healthy fats are another important macronutrient, and for good reason. While they often get a bad rap as people assume they are causing fat gain, eating healthy fats can actually help keep you full for longer and avoid unnecessary snacking during the day. “Avocados, nuts, seeds and olive oil are very satisfying. Adding some healthy fats to your meals is a great way to feel sustained and satisfied,” notes Schroeder. Fats during your day will ultimately prove to be beneficial for your weight loss goals.


A healthy source of plant-based protein, beans can promote successful weight loss for a variety of reasons. “Beans are super filling and satisfying because of their high fiber and protein content, making them a great food to include in your day regularly if you are trying to lose weight,” Schroeder explains. If you lack inspiration for your winter menu, consider making a soup filled with cruciferous vegetables and beans, and you get a dish that keeps you full for hours while still tasting delicious.

Hot liquid

For the cold winter months, soups and teas are some of the best foods to warm you from the inside out. But not only this, they can also help keep you full for a healthy weight loss. “Hot liquids make you feel fuller than just the water you drink (usually), and you can use broth-based soups (filled with the other good things above) to curb your hunger and help boost your satiety. weight loss journey, “Schroeder explains. The added bonus of having soup as a meal is that it is great to make in bulk so you can cut down on your time in the kitchen during the week while still seeing results on the scale.


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