Have you noticed how you feel hungry shortly after having a large meal? It’s hard to ignore that gnawing pain in the tummy which eventually pushes you to pick more food (most of the times, it’s an unhealthy snack) to shoo away the hunger. This kind of an eating pattern leads to frequent snacking, and eventual weight gain. More so for dieters who want to lose weight, hunger pangs seem to hit harder. Switching to high-volume foods, lower in calories, with good amount of fiber and protein content would keep you satiated and full for longer, without adding a lot of calories, and it’s a major key to beat unnecessary hunger pangs. Also, eating slowly and being mindful while doing so, keeps you in tune with fullness signals when you have had enough food to meet energy requirements. In this post, we have the list of 15 foods that fill you up and curb appetite so that you can remain in calorie deficit and continue losing weight. Download Rati Beauty app for detailed and effective weight loss diets to get healthier, fitter, and leaner.
1. Apples: Apple is the best fruit to include in any weight loss diet, as it can fill you up and suppress your appetite with its high fiber content that slows down digestion and keeps you fuller for longer.
2. Salads: Salads when made with veggies like spinach, carrots, broccoli, tomatoes, lettuce, etc. and topped with nuts like almonds or walnuts is a nourishing and filling treat, that would also boost the whole weight loss process.
3. Vegetable Soup: A bowl of soup (homemade) can fill your empty stomach without affecting your weight. Apart from maintaining your weight, soups made at home with vegetables can fill you up without adding too many calories.
4. Cucumber: Cucumber is the healthiest vegetable you can add to your salad. We all love to have cucumbers on our plate during summers. You can have cucumber in different forms too, say in your salad, in smoothies, in juices or with with plain curd. The water content in cucumbers can make you full without adding too many calories, also it’s a water-dense vegetable and helps to hydrate the body as well.
5. Buttermilk: Buttermilk is excellent for your appetite and gut too. Buttermilk contains very less calories and aids digestion in digestion as well. During summers especially, it keeps your stomach cool and healthy. The best time to have buttermilk is mid morning so that you don’t get hungry till your lunchtime.
6. Water: We need almost 3 liters of water per day to flush out toxins and to run all physiological processes smoothly. It’s a fact that a majority of people do not even manage to drink even 4 glasses of plain water in a day. Also, there’s a huge misconception that fruit juices and other aerated beverages can replace water. Water is extremely essential for the smooth functioning of body and for metabolism to remain high. It also helps a great deal that water is a zero-calorie liquid and you can drink as much as you can. In fact, with a technique called “water preloading,” you can effortlessly boost weight loss process. In this strategy, experts recommend to consume 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner). This amount of water will significantly stretch your tummy and you would feel full with less food and fewer calories later on. It is an effective strategy to tackle overeating. Also, most of the times, we are just thirsty and not really hungry, and so with a glass of water, you can curb appetite significantly. Frequent hunger pangs are most probably caused due to dehydration and if you can provide your body with more H2O, you can lose weight rather effectively.
7. Milk: If you are not lactose intolerant, drinking one glass of milk can keep you full with its casein and whey protein content. Adding turmeric in milk is also a good way to boost metabolism and increase thermogenesis as well.
8. Eggs: It’s a superfood packed with nutrients, especially protein which keeps you full through the major part of the day.
9. Oats: Oats are high in fibre, slows down digestion process, and do not cause sharp insulin spikes, and that’s why is counted as an appetite-curbing food. Check out how you can make plain and boring oatmeal into a delicious treat to lose weight on the Rati Beauty app.
10. Popcorn: Not the ones that come in microwavable packets, we are talking about whole grain popcorns that are considered high volume food which make you full with fewer calories.
11. Pickles: The short chain fatty acids in pickles and other fermented food make the gut robust and a healthy gut improves the functioning of hormones, especially appetite-controlling hormones.
12. Dark Chocolate: Say yes to dark chocolate because the high antioxidant content in dark chocolate such as polyphenols, flavanols, and catechins, and theobromine stimulate fat breakdown and promote the growth of friendly bacteria in the gut. Flavanols also lower blood sugar and decrease body weight. Furthermore, dark chocolate curbs appetite for sweet, salty, and junk food. So, bite into a small piece of dark chocolate to remain full and satiated and prevent binging on high-calorie junk food.
13. Almonds: Almonds, and other nuts, such as walnuts, peanuts, pistachios make a healthy snack with their high protein, fiber, and healthy fat content. Not only do they keep the hunger pangs at bay, they help in the fat-burning process too.
14. Walnuts: All nuts, pack a lot of nutrients (vitamins, minerals, protein, healthy fats, fiber), and one can full for long with just a few of them in the daily diet. Walnut, in particular, have a lot of omega-3 fatty acids, fiber, copper, manganese, and fiber that keep you full and keep cravings away.
15. Paneer: If you are not lactose intolerant, paneer or cottage cheese is a good source of protein, especially for vegetarians. Not only paneer is extremely delicious, it’s extremely filling too, and there’s no one out here who would say to paneer butter masala, right?