5 Foods That Keep You Full Longer: The Ultimate Guide To Satisfy Your Hunger

Q: What are some other foods that keep you full longer?

Some other foods that keep you full longer are: Beans, lentils, chickpeas, and other legumes , which are high in protein, fiber, and complex carbohydrates, and can lower your cholesterol, blood pressure, and blood sugar levels. Nuts, seeds, and nut butters , which are high in healthy fats, protein, and fiber, and can support your brain, heart, and skin health. Salmon, tuna, sardines, and other fatty fish , which are high in omega-3 fatty acids, protein, and vitamin D, and can reduce your inflammation, improve your mood, and protect your eyes and joints. Broccoli, cauliflower, cabbage, and other cruciferous vegetables , which are high in water, fiber, and antioxidants, and can detoxify your liver, boost your immune system, and prevent some cancers. Quinoa, barley, buckwheat, and other whole grains , which are high in fiber, protein, and minerals, and can regulate your digestion, lower your cholesterol, and balance your blood sugar levels.

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Do you often feel hungry soon after eating? Do you crave snacks between meals or late at night? Do you struggle to control your appetite and lose weight?

If you answered yes to any of these questions, you are not alone. Many people face the same challenges when it comes to managing their hunger and eating habits. But there is a solution: choosing foods that keep you full longer.

They are high in protein, which helps build and maintain muscle mass, boosts metabolism, and regulates hormones that affect appetite.
They are high in fiber, which adds bulk to your food, slows down digestion, and feeds the beneficial bacteria in your gut.
They are high in water or volume, which fills up your stomach and makes you feel full with fewer calories.
They are low in energy density, which means they have fewer calories per gram of weight, allowing you to eat more without overloading on calories.
They are rich in healthy fats, which provide essential fatty acids, support brain and heart health, and enhance the flavor and texture of your food.

By incorporating more of these foods into your diet, you can enjoy the benefits of feeling full longer, such as:

Eating less calories overall, which can help you lose weight or maintain a healthy weight.
Reducing the frequency and intensity of your hunger pangs, which can prevent overeating and binge eating.
Improving your blood sugar and insulin levels, which can lower your risk of diabetes and other metabolic disorders.
Enhancing your mood and energy levels, which can boost your productivity and well-being.

In this article, we will show you some of the best foods that keep you full longer, along with some tips on how to prepare and consume them. We will also answer some frequently asked questions about hunger and satiety, and provide you with a sample meal plan that incorporates these foods. Let’s get started!

Foods That Keep You Full Longer

Eggs: The Perfect Protein Source

Eggs are one of the most nutritious and versatile foods you can eat. They are packed with protein, which is the most satiating macronutrient, meaning it keeps you full longer than carbohydrates or fats. One large egg contains about 6 grams of protein, along with 13 essential vitamins and minerals, such as choline, selenium, iron, and vitamin B12.

Eggs are also easy to cook and combine with other foods, making them a great choice for breakfast, lunch, or dinner. You can boil, scramble, poach, or fry them, or make them into omelets, frittatas, quiches, or egg salads.

You can also add some cheese, ham, bacon, spinach, mushrooms, tomatoes, or other vegetables to increase the flavor and nutrition of your egg dishes.

Some studies have shown that eating eggs for breakfast can reduce your calorie intake for the rest of the day, compared to eating a bagel, cereal, or toast.

This is because eggs can suppress your hunger hormones, such as ghrelin, and increase your fullness hormones, such as peptide YY and glucagon-like peptide-1. Eggs can also help you maintain your muscle mass and metabolism, which can aid your weight loss efforts.

Here are some tips on how to enjoy eggs as part of your diet:

Choose organic, free-range, or pasture-raised eggs, which have higher levels of omega-3 fatty acids, antioxidants, and other beneficial nutrients than conventional eggs.
Cook your eggs with a small amount of butter, olive oil, or coconut oil, which can enhance the absorption of fat-soluble vitamins, such as vitamin A, D, E, and K.
Avoid adding too much salt, sugar, or processed sauces to your eggs, which can increase your sodium and calorie intake and negate the benefits of eating eggs.
Eat your eggs with some whole-grain bread, oatmeal, or fruit, which can provide you with some complex carbohydrates and fiber, and balance your blood sugar levels.

Oatmeal: The Fiber-Rich Breakfast Staple

Oatmeal is another excellent food that can keep you full longer, especially in the morning. Oatmeal is made from oats, which are whole grains that contain a type of soluble fiber called beta-glucan.

Beta-glucan can form a gel-like substance in your stomach and intestines, which can slow down the digestion and absorption of carbohydrates, and lower your cholesterol and blood sugar levels.

Oatmeal can also provide you with some protein, iron, magnesium, zinc, and antioxidants, which can support your immune system, nervous system, and skin health. Oatmeal can also help you stay hydrated, as it absorbs a lot of water during cooking, which can increase its volume and weight, and make you feel full with fewer calories.

Oatmeal is easy to prepare and customize, as you can cook it with water, milk, or plant-based milk, and add some nuts, seeds, fruits, spices, or sweeteners to enhance its taste and nutrition. You can also make overnight oats, which are oats soaked in liquid and refrigerated overnight, and eat them cold or warm the next day.

Some studies have shown that eating oatmeal for breakfast can reduce your hunger and calorie intake for the next four hours, compared to eating corn flakes, white bread, or eggs.

This is because oatmeal can increase your fullness hormones, such as cholecystokinin and glucagon-like peptide-1, and reduce your hunger hormones, such as ghrelin. Oatmeal can also help you lose weight by increasing your thermogenesis, which is the amount of calories you burn while digesting food.

Here are some tips on how to enjoy oatmeal as part of your diet:

Choose rolled, steel-cut, or old-fashioned oats, which have more fiber and nutrients than instant or quick oats, which are more processed and refined.
Cook your oatmeal with low-fat milk, almond milk, soy milk, or oat milk, which can provide you with some extra protein and calcium, and make your oatmeal creamier and more satisfying.
Avoid adding too much sugar, honey, maple syrup, or dried fruits to your oatmeal, which can increase your sugar and calorie intake and spike your blood sugar levels.
Eat your oatmeal with some eggs, yogurt, or cottage cheese, which can provide you with some additional protein and fat, and keep you full longer.

Greek Yogurt: The Creamy and Tangy Snack

Greek yogurt is a delicious and nutritious snack that can keep you full longer, especially between meals. Greek yogurt is made from regular yogurt that has been strained to remove most of the whey, which is the liquid part of the yogurt. This makes Greek yogurt thicker, creamier, and tangier than regular yogurt, and also increases its protein content.

Greek yogurt is a great source of protein, which can help you build and repair your muscles, bones, skin, and hair. One cup of plain Greek yogurt contains about 22 grams of protein, which is almost half of the recommended daily intake for most adults.

Greek yogurt is also rich in calcium, potassium, phosphorus, and probiotics, which can support your bone health, blood pressure, electrolyte balance, and gut health.

Greek yogurt is versatile and easy to eat, as you can enjoy it plain or with some fruits, nuts, granola, honey, or jam. You can also use it as a substitute for sour cream, mayonnaise, or cream cheese in your recipes, such as dips, dressings, sauces, or desserts.

You can also make your own Greek yogurt at home, by straining regular yogurt through a cheesecloth or a fine-mesh sieve.

Some studies have shown that eating Greek yogurt can reduce your appetite and calorie intake, compared to eating regular yogurt, cheese, or no snack.

This is because Greek yogurt can increase your fullness hormones, such as peptide YY and glucagon-like peptide-1, and reduce your hunger hormones, such as ghrelin. Greek yogurt can also help you lose weight by increasing your thermogenesis and fat oxidation, which are the processes of burning calories and fat.

Here are some tips on how to enjoy Greek yogurt as part of your diet:

Choose plain, unsweetened, or low-sugar Greek yogurt, which has fewer calories and additives than flavored or sweetened Greek yogurt, which can contain a lot of sugar, artificial colors, and preservatives.
Add some fresh or frozen fruits, such as berries, bananas, apples, or peaches, which can provide you with some natural sweetness, fiber, vitamins, and antioxidants, and make your Greek yogurt more filling and flavorful.
Avoid adding too much nuts, seeds, granola, or chocolate chips to your Greek yogurt, which can increase your fat and calorie intake and offset the benefits of eating Greek yogurt.
Eat your Greek yogurt with some oatmeal, whole-grain bread, or crackers, which can provide you with some complex carbohydrates and fiber, and balance your blood sugar levels.

Avocado: The Healthy Fat Bomb

Avocado is a unique and delicious fruit that can keep you full longer, especially when paired with other foods.

Avocado is high in healthy fats, mainly monounsaturated and polyunsaturated fats, which can lower your bad cholesterol, improve your good cholesterol, and reduce your inflammation. One medium avocado contains about 29 grams of fat, which is about 45% of the recommended daily intake for most adults.

Avocado is also a good source of fiber, which can help you digest your food, prevent constipation, and feed the beneficial bacteria in your gut. One medium avocado contains about 10 grams of fiber, which is about 40% of the recommended daily intake for most adults.

Avocado is also rich in potassium, magnesium, vitamin C, vitamin E, vitamin K, and folate, which can support your heart health, blood pressure, immune system, skin health, and brain health. Avocado also contains some antioxidants, such as lutein and zeaxanthin, which can protect your eyes from age-related diseases.

Avocado is delicious and easy to eat, as you can slice it, mash it, or blend it with other foods. You can enjoy it as a snack, spread, dip, salad, smoothie, or dessert. You can also use it as a substitute for butter, mayonnaise, or cheese in your recipes, such as sandwiches, burgers, pizzas, or cakes.

Some studies have shown that eating avocado can reduce your hunger and increase your satisfaction, compared to eating a low-fat or high-carbohydrate meal.

This is because avocado can increase your fullness hormones, such as peptide YY and glucagon-like peptide-1, and reduce your hunger hormones, such as ghrelin. Avocado can also help you lose weight by increasing your fat oxidation and thermogenesis, which are the processes of burning fat and calories.

Here are some tips on how to enjoy avocado as part of your diet:

Choose ripe, firm, and green avocados, which have the best flavor and texture. You can tell if an avocado is ripe by gently pressing the skin with your thumb. If it yields slightly, it is ready to eat. If it is too hard, it needs more time to ripen. If it is too soft, it may be overripe or spoiled.
Store your avocados at room temperature until they are ripe, then refrigerate them to preserve their freshness. You can also freeze your avocados, either whole or cut, and thaw them when you want to use them. To prevent browning, you can sprinkle some lemon juice or vinegar on your cut avocados, or wrap them tightly with plastic wrap or foil.
Avoid eating too much avocado, as it is high in calories and fat, and can cause weight gain if consumed in excess. One medium avocado contains about 250 calories and 23 grams of fat, which is about 35% of the recommended daily intake for most adults. A reasonable serving size is about one-fourth to one-half of an avocado, depending on your calorie needs and goals.
Eat your avocado with some lean protein, such as chicken, turkey, fish, eggs, or tofu, which can provide you with some essential amino acids, and keep you full longer.

Apples: The Crunchy and Juicy Fruit

Apples are a popular and healthy fruit that can keep you full longer, especially when eaten whole. Apples are high in water and fiber, which can fill up your stomach and make you feel full with fewer calories. One medium apple contains about 86% water and 4 grams of fiber, which is about 16% of the recommended daily intake for most adults.

Apples are also a good source of vitamin C, potassium, and antioxidants, such as quercetin, catechin, and chlorogenic acid, which can protect your cells from oxidative stress, inflammation, and damage.

Apples can also help you lower your cholesterol, blood pressure, and blood sugar levels, and reduce your risk of heart disease, stroke, diabetes, and some cancers.

Apples are delicious and easy to eat, as you can enjoy them raw or cooked, with or without the skin, and with or without the core. You can also slice them, dice them, or grate them, and add them to your salads, cereals, yogurt, oatmeal, or baked goods. You can also make them into apple sauce, apple juice, apple cider, or apple cider vinegar.

Some studies have shown that eating apples can reduce your hunger and calorie intake, compared to eating other fruits, such as bananas, oranges, or grapes.

This is because apples can increase your fullness hormones, such as peptide YY and glucagon-like peptide-1, and reduce your hunger hormones, such as ghrelin. Apples can also help you lose weight by increasing your thermogenesis and fat oxidation, which are the processes of burning calories and fat.

Here are some tips on how to enjoy apples as part of your diet:

Choose organic, fresh, and crisp apples, which have more flavor and nutrients than conventional, old, or bruised apples, which may have more pesticides, bacteria, or mold.
Wash your apples thoroughly before eating them, especially if you eat them with the skin, which can contain dirt, wax, or residues. You can also peel your apples if you prefer, but you will lose some of the fiber and antioxidants that are found in the skin.
Avoid eating too many apples, as they are high in sugar and acid, and can cause dental problems, such as cavities, enamel erosion, or tooth sensitivity. One medium apple contains about 19 grams of sugar and 3 grams of acid, which can damage your teeth if consumed in excess. A reasonable serving size is about one to two apples per day, depending on your calorie needs and goals.
Eat your apples with some cheese, nuts, peanut butter, or almond butter, which can provide you with some protein and fat, and keep you full longer.

Sample Meal Plan

Here is a sample meal plan that incorporates some of the foods that keep you full longer, along with some other healthy and balanced foods. You can adjust the portions and ingredients according to your calorie needs and preferences.

Breakfast: Oatmeal with Greek yogurt, apple, and cinnamon. A cup of coffee or tea.
Snack: A hard-boiled egg and a handful of almonds. A glass of water or lemonade.
Lunch: A chicken and avocado salad with lettuce, tomato, cucumber, and dressing. A slice of whole-grain bread. A cup of green tea or fruit juice.
Snack: A banana and peanut butter smoothie. A glass of water or milk.
Dinner: A salmon and quinoa bowl with broccoli, carrots, and sauce. A cup of herbal tea or wine.
Dessert: A piece of dark chocolate or a cookie. A glass of water or milk.

FAQ

What are some other foods that keep you full longer?

Some other foods that keep you full longer are:

Beans, lentils, chickpeas, and other legumes, which are high in protein, fiber, and complex carbohydrates, and can lower your cholesterol, blood pressure, and blood sugar levels.
Nuts, seeds, and nut butters, which are high in healthy fats, protein, and fiber, and can support your brain, heart, and skin health.
Salmon, tuna, sardines, and other fatty fish, which are high in omega-3 fatty acids, protein, and vitamin D, and can reduce your inflammation, improve your mood, and protect your eyes and joints.
Broccoli, cauliflower, cabbage, and other cruciferous vegetables, which are high in water, fiber, and antioxidants, and can detoxify your liver, boost your immune system, and prevent some cancers.
Quinoa, barley, buckwheat, and other whole grains, which are high in fiber, protein, and minerals, and can regulate your digestion, lower your cholesterol, and balance your blood sugar levels.

How can I increase my satiety without eating more food?

Some ways to increase your satiety without eating more food are:

Drink more water, which can fill up your stomach and make you feel full with zero calories. You can also drink some low-calorie beverages, such as tea, coffee, or broth, which can suppress your appetite and boost your metabolism.

Chew your food more, which can slow down your eating speed and allow your brain to register your fullness signals. You can also use smaller plates, utensils, and portions, which can trick your eyes and mind into thinking that you are eating more than you actually are.

Eat more mindfully, which means paying attention to your hunger and fullness cues, and eating only when you are truly hungry and stopping when you are comfortably full. You can also avoid distractions, such as TV, phone, or computer, which can make you eat more than you need or want.

Eat more frequently, which means having smaller and more frequent meals and snacks throughout the day, rather than having fewer and larger meals. This can prevent you from getting too hungry or too full, and keep your blood sugar and energy levels stable.

How can I measure my hunger and fullness levels?

One way to measure your hunger and fullness levels is to use a scale from 1 to 10, where 1 is extremely hungry, 5 is neutral, and 10 is extremely full. You can use this scale to rate your hunger and fullness before, during, and after eating, and adjust your food intake accordingly. Here is a guide on how to use this scale:

1: You are starving, weak, dizzy, or irritable. You need to eat something as soon as possible, preferably something high in protein and complex carbohydrates, to restore your blood sugar and energy levels.
2: You are very hungry, restless, or anxious. You need to eat something soon, preferably something high in fiber and water, to fill up your stomach and calm your nerves.
3: You are moderately hungry, alert, or curious. You need to eat something within the next hour, preferably something high in healthy fats and antioxidants, to satisfy your taste buds and protect your cells.
4: You are slightly hungry, bored, or tempted. You may or may not need to eat something, depending on your calorie needs and goals. You can have a small snack, such as a piece of fruit, a handful of nuts, or a cup of yogurt, to tide you over until your next meal.
5: You are neither hungry nor full, comfortable, or content. You do not need to eat anything, unless you have a medical condition or a special occasion. You can drink some water, tea, or coffee, to hydrate yourself and keep your mouth busy.
6: You are slightly full, satisfied, or pleased. You have eaten enough to meet your nutritional and emotional needs, but not enough to feel stuffed or bloated. You can stop eating, or have a small bite of something sweet, such as a piece of chocolate, a cookie, or a mint, to end your meal on a high note.
7: You are moderately full, happy, or relaxed. You have eaten a bit more than you need, but not enough to feel uncomfortable or guilty. You can take a break from eating, or have a glass of water, tea, or coffee, to aid your digestion and prevent overeating.
8: You are very full, stuffed, or sleepy. You have eaten more than you need, and enough to feel uncomfortable or guilty. You should stop eating, and have some ginger, mint, or lemon, to soothe your stomach and reduce your nausea.
9: You are extremely full, bloated, or sick. You have eaten way more than you need, and enough to feel pain or regret. You need to stop eating, and have some antacid, baking soda, or apple cider vinegar, to neutralize your acid and relieve your gas.
10: You are starving, weak, dizzy, or irritable. You need to eat something as soon as possible, preferably something high in protein and complex carbohydrates, to restore your blood sugar and energy levels.

Bottom Line

Foods that keep you full longer are those that have a high satiety value, meaning they make you feel satisfied and reduce your hunger for a longer period of time. These foods typically have one or more of the following characteristics: they are high in protein, fiber, water, or volume, they are low in energy density, or they are rich in healthy fats.

By eating more of these foods, you can enjoy the benefits of feeling full longer, such as eating less calories overall, reducing the frequency and intensity of your hunger pangs, improving your blood sugar and insulin levels, and enhancing your mood and energy levels.

Some of the best foods that keep you full longer are eggs, oatmeal, Greek yogurt, avocado, and apples. You can incorporate these foods into your diet by following some of the tips and recipes we have provided, or by creating your own combinations and variations.

We hope this article has helped you learn more about the foods that keep you full longer, and how to use them to improve your health and well-being. Remember, the key to a successful and sustainable diet is not to starve yourself, but to nourish yourself with the right foods, in the right amounts, and at the right times. Bon appetit!