What do you think will keep you feeling fuller for longer: fries or popcorn? In this article, you will discover which foods provide long-lasting satiety without overeating.
Losing weight seems simple: eat less, move more. However, we all know what happens when we start reducing calories. We immediately feel hungry and feel like we could eat a horse. And the hungrier you are, the more likely you are to overeat and choose unhealthy foods, which will negatively impact your weight loss journey.
The simplest way not to be hungry is to eat. Logical. However, not all foods are created equal. Some foods will fill your stomach more effectively, sending signals to your brain that you are full. Others, like candy, will make you reach for a second, third, and fourth piece until you suddenly realize the bag is empty. And you'll still feel hungry.
Some people recommend filling your stomach with high-volume, low-calorie meals, such as soup, salads, and lean proteins. There's a way to predict which foods will keep you feeling fuller for longer without exceeding your calorie limit!
The Fullness Factor
A little over 20 years ago, a group of scientists developed a satiety index, which compiled a list of foods rated by how well they maintained a feeling of fullness over a two-hour period. Scientists gave several groups of people different 240-calorie portions of specific foods. After eating, participants in the study rated their hunger every fifteen minutes for two hours. Participants were allowed to snack, depending on how they felt and their hunger levels.[1]
Scientists found that some foods, such as butter croissants, provided half the satiety of white bread, while potatoes provided three times more satiety!
Two factors that help determine a food's satiety index are its fiber and protein content, as well as water. Beans and lentils, which are rich in fiber, scored highly. So did potatoes, whole grain bread, and oats.
Foods with a high water content will quickly leave your stomach, making you feel hungry. After eating soup or salad, you'll be looking for a snack an hour later. A lean protein source (like chicken or fish) with vegetables is a much better option. Such a meal will delay hunger without exceeding your calorie intake.
Still don't know what to eat? Here are five foods that will help maintain a feeling of fullness.
1. EGGS
Start your day with two eggs for breakfast. A study conducted by the American College Journal of Nutrition found that women who included two eggs in their breakfast had a significantly greater feeling of fullness throughout the day and consumed significantly less food at lunch than those who chose something sweet for breakfast.[2] Women whose diet included eggs consumed significantly fewer calories over a 36-hour period than others.
2. AVOCADO
Add new flavor to your meal by slicing avocado. Adding just half an avocado to your meal will make you feel much fuller, and hunger may not appear for up to 5 hours.[3]
3. CHILI PEPPERS
This might surprise you. Not only will a pinch of spice speed up your metabolism, but capsaicin, a substance found in chili peppers, helps control your appetite. A study in the International Journal of Obesity showed that adults who included a teaspoon of chili peppers in their diet consumed significantly fewer calories and chose less fatty foods.[4]
4. OATMEAL
Warm oatmeal in the morning is a great breakfast option for staying full throughout the day. Oats have more fiber and protein than dry cereals. A study conducted in 2013 showed that healthy people who ate 250 calories of oats with milk had better appetite control and a greater feeling of fullness than those who ate the same number of calories from dry cereals.[5]
5. DARK CHOCOLATE
If, like me, you crave something sweet in the morning/afternoon/evening, reach for dark chocolate instead of milk chocolate. Researchers at the University of Copenhagen in Denmark found that dark chocolate can reduce cravings for sweets for up to 5 hours.[6]
- Weight, L. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675-690.
- Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. C., & Dhurandhar, N. V. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6), 510-515.
- Wien, M., Haddad, E., Oda, K., & Sabaté, J. (2013). A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal, 12(1), 155.
- Westerterp-Plantenga, M. S., Smeets, A., & Lejeune, M. P. G. (2005). Sensory and gastrointestinal satiety effects of capsaicin on food intake. International Journal of Obesity, 29(6), 682-688.
- Rebello, C. J., Johnson, W. D., Martin, C. K., Xie, W., O'Shea, M., Kurilich, A., ... & Greenway, F. L. (2013). Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. Journal of the American College of Nutrition, 32(4), 272-279.
- Sørensen, L. B., & Astrup, A. (2011). Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake. Nutrition & Diabetes, 1(12), e21.
