Want to feel full without all those calories?
Here are 9 foods that will provide that satiety and not load you with extra calories.
These 9 foods are a compilation from a colleague and friend Mike Roussell PH.D.
Filling Food #1: Eggs
Did you know that 1 large egg contains over 6 grams of protein?
The easiest way to consume this filling food is in the form of a hard-boiled egg. My family always has a dozen hard-boiled eggs in the refrigerator that even our kid’s snack on when they are hungry. Just don’t take the last egg without making some more. We tend to get angry at whoever ate the last hard boiled egg. 🙂
You can also add a hard boiled egg to soups, salads and pasta dishes for a little extra protein boost.
Filling Food #2: Miso Soup
Broth-based soups provide weight to your stomach and can trick your body into thinking it is full. Remember those tricks I talked about recently regarding your brain and it’s reward mechanism? Read the article here…
Same concept here.
It is low calorie, but high volume so your brain feels satisfied without all the extra calories.
Filling Food #3: Asparagus
Just 1 medium-size stalk of asparagus is only 3 calories.
Cook up 5-6 stalks and your stomach will be full of fibrous low-calorie nutrition. Not too mention the antioxidants you are packing in. They can be added to just about everything as a side dish or mixed into a pasta or stir-fry.
Filling Food #4: Lentils
Need a one-two punch of fiber and protein…?
Lentils are your solution.
A 1/2 a cup of lentils packs a whopping 10 grams of protein and 6 grams of fiber. This only adds up to 120 calories. Another excellent item to add as a side dish to a meal and extremely filling.
Filling Food #5: Beef
Beef is packed full of protein so we know it provides the nutrients to help you feel fuller for a longer period of time. This is due to the complexity of trying to break down the beef to be utilized by your body. It is also metabolically costly. So for every 100 calories of beef you eat you will burn 27 or so calories to digest and utilize that beef. It is 4x more metabolically costly than carbs or fat.
Try a “healthy” beef jerky to satisfy that hunger in between meals.
Filling Food #6: Oatmeal
The soluble fiber in Oatmeal helps slow down the digestion which promotes fullness and satiety. Steel cut oats contain 3-5 grams of fiber per serving and is the driver behind your fullness.
Filling Food #7: Cottage Cheese
Remember we talked about the thermic effect benefits in Food #5 well this one is another great protein source that will have you burning calories and feeling full. One cup of cottage cheese only contains 163 calories and 28 grams of protein. The protein is also a slow digesting casein protein and only helps with providing fullness for a longer period of time. This is a great snack to have at night after dinner to eliminate those late night munchies or cravings.
Filling Food #8: Brussel Sprouts
If you haven’t read my article on Brussel Sprouts sister (Broccoli) make sure you check it out after you finish this article. They are in the same family and have powerful benefits (You can read it here).
This is one powerful superfood that is also extremely filling. It is packed full of antioxidant nutrients and has disease fighting properties as well.
One cup is only 40 calories but contains 3 grams of fiber.
Filling Food #9: Shrimp
In the beginning, we talked about how volume can trick your brain into feeling full. This is another example of tricking your brain. You can eat 30 grams of protein in the form of chicken, steak or shrimp.
The difference is you are taking in quite a bit fewer calories and the amount of shrimp will be much larger than your steak or chicken. You are filling up your stomach which tells your brain that you are not hungry anymore. You just saved about 150 or more calories by doing this.
Since we are talking about tricking our brain to reach our goals be sure and check out this ultimate trick of eating carbs to lose more fat. Yes, it is true!
You can eat carbs and lose that unsightly fat with this ultimate trick called Nutrient Timing.
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