Personally, I’m a bit of a snacker. I wake up with the best intentions, have a healthy breakfast, last about 2 hours and hit the crisps. I have decided that for the new year that this is a crux I no longer wish to bear. With that in mind I have decided to take some time and research some of the healthiest foods out there that will keep you feeling fuller for longer. Hopefully, by including these foods in my new diet plan, I can sate my appetite and assuage my lust for the mid morning packet of crisps!
First things first. What makes food filling? Well, there are a few key things you’ll need to look out for.
PROTEIN – Protein is a very filling macronutrient and is vital to the body. It is used to build and repair almost all of you so you really should make sure you are getting your daily fill. Research has shown that protein is by far the most filling of all the macronutrients and that will obviously help you keep those hunger pangs at bay.
FIBRE – As fibre takes longer to digest than other foods you will notice that you are feeling fuller for a lot longer than you normally would. AN added bonus of fibre breaking down slowly is that energy will gradually be released throughout the day which will help you avoid any temptation for a sugar rush! Also, it’ll keep you regular.
VOLUME – It’s pretty simple really, the more you eat, the fuller you will feel. Stay clear of the large beef burgers and chips though. Well, maybe once in a while.
So, based on that, some of the super filling foods you should be adding to your diet include:
EGGS – Very high in protein, very filling and the yolks are packed with nutrients.
POTATOES – Unfortunately, not chips or fries. Still, a humble, boiled spud can be just as nice. Keep it unpeeled to make sure you make the most of all of the vitamins and minerals potatoes contain.
SOUPS – Make yourself a nice, hearty vegetable soup. You’ll get all of the nutrients from the vegetables and a nice sense of fullness.
OATMEAL – Tasty, plain, stodgy oatmeal Yum. To be honest I actually really, really like porridge. Add a little salt, a little sugar, soy milk and you’re away. An incredible source of fibre.
BEANS – All the beans. Eat the beans. They are fantastic. Full of fibre and nutrients. There really aren’t many things you can’t make out of beans so you have no excuse. Eat the beans.
FRUIT – Apples and oranges are a good start. Figs if you can get them are pretty great. Grapes and bananas are also pretty great shouts if you can stand the taste. Personally I prefer my grapes fermented but that’s just me I guess. A nice way to introduce more fruit into your diet is to team it up with the oatmeal. Might make breakfast a little more exciting?
MEAT and FISH – I’m a vegetarian but I’m not judging anyone else. Much… Only joking of course, well, not about the vegetarian part, that much is true. Anyway, meat and fish are both high in protein and have 1 or 2 other health benefits you may like to think about. Fish for example is a great source of omega 3 which is pretty essential as fat goes. Make sure you don’t eat too much of either though. Be kind to the animals!
GREEK YOGURT – If you have ever seen any film ever set in ancient Greece you’ll have noticed that everyone is basically an Adonis. I assume that is down to all of the yogurt that they eat yeah? It might not be but I’m going to stick with it anyway.
BROWN FOODS – Don’t get excited, I don’t mean fried things. Whole-wheat bread and pasta are excellent examples of filling foods that are (vaguely) good for you. Next time you fancy a sandwich skip the white bread and go for a tasty brown loaf, preferably one with nuts and seeds in.
POPCORN – A fun one to end on! You’ll need to skip the sugar and butter of course but you can eat popcorn pretty freely, it’s basically air. Add some chilli flakes to it for an extra taste kick and potentially a little metabolism kickstart.
You can find more filling foods by looking at The Satiety Index here. Make sure you watch the fat content though, just because they fill you up doesn’t mean they are good for you to eat! Over the next few weeks we will be adding some recipes to this website and our new, upcoming project, which will be quick and easy to make, delicious and most importantly, healthy.