Weight Loss

Foods That Fill You Up Fast

Losing weight is easier if you eat foods that make you feel full. You are also less likely to binge or snack constantly. Here’s the low-down on foods, from most filling to least.

Boiled potatoes. According to a Satiety Index developed by Australian researchers, boiled potatoes are the most satisfying and filling food you can eat.

High-fiber foods. Fiber fills you up because it absorbs water and swells, taking up more space. Fiber also slows the movement of food through your upper digestive tract, so you don’t get hungry as quickly. Good sources of high-fiber foods include fruits, vegetables, legumes, and grains such as oats, barley, wheat, rice and rye.

Beans and lentils. Also high in fiber, beans and lentils make you feel full and leave you feeling full longer because they are slowly absorbed by the body.

Whole grain. When it comes to bread, whole grain is 50 percent more filling than white bread.

Popcorn. Popcorn will make you feel twice as full as a candy bar or peanuts will. Cakes, cookies, and donuts also measured up as some of the least filling foods.

Fish. Calorie for calorie, fish fills you up better than beef or chicken.

Oranges and apples. When it comes to filling fruit, oranges and apples outscore bananas every time.

Porridge. It’s almost always 50 percent more filling and many times it’s twice as filling.

Croissants. They are the least filling food of all.

When trying to decide between two foods of equal caloric value, go with the food that weighs more. Generally, researchers have found the heavier food to be the most filling. Another way to determine how filling a food is likely to be is to look it up in your calorie book and compare the calories to the portion size. Limit foods that have over 250 calories per 4-ounce portion.

Generally, carbohydrates make people feel fuller than any other food. Protein-rich foods such as fish, meat, eggs and cheese come in second. Fruits rank third. Fat just makes you crave more fat.

 

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