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14 foods (plus expert tips on how to best combine them) to make you feel fuller for longer.
Health & Fitness
“The key to feeling fuller longer is to eat volume dense foods rather than calorie dense foods,”
One of the best allies in the war against hunger is a diet high in fiber. Add whole grains (like quinoa and buckwheat), fresh fruits and vegetables and flax oil to your plate and not only will you be upping your fiber intake, but you’ll be increasing your nutrients without blowing your calorie consumption out of the water.
The secret to fiber is that it adds bulk and volume to what you’re eating, which slows digestion and in turn reduces cravings and increases satiety.
Protein is a go-to food if you’re trying to eat healthier. One thing all the experts seem to agree on is the ability of protein to not only help you feel fuller longer, but also help you feel satisfied with your meal.
Each meal you eat should contain a protein source. Follow Registered Dietitian Daniela Knight’s rule of thumb: 3 to 6 ounces of chicken, fish or even red meat. Vegetarian? Don’t fret: tofu, nut butters like almond and cashew butter, and Greek yogurt will also do the trick. Eggs are also a great protein source.
Skip the Carbs & Sugars
Simply increasing your fiber and protein intake are not enough, it’s also important to avoid dishes with a high carb content. Not only will this help you feel fuller longer, but you’ll also have more energy.
What's Best for You
Remember, it’s all about how your body reacts to the foods you fuel it with. You may find that eating lots of small meals throughout your day can help you feel fuller. Experiment with different meal types and record how you feel a couple hours after eating them. By doing this you’ll quickly learn what works best to keep you full and energized.
Finally, make sure you're drinking plenty of water (at least eight 8-ounce glasses a day, and more if you're working out). This will help keep you hydrated so that your metabolism can function at its optimal level, will reduce bloating, and will help keep your stomach feeling fuller longer.