Hey there, viewers!
Have you been binge eating during the pandemic?
Different foods have different effects on your body.
Some make you gain weight, while others don’t.
In today’s video, we’ll be discussing 12 filling foods that you can eat a lot of
without gaining weight.
From popcorn to boiled potatoes, from eggs to cheese, we’ll be talking about all of
these AND more...
Popcorn
You just can’t binge your favorite Netflix show without some popcorn.
Yes, popcorn is really filling, but you can still eat it guilt-free.
Foods with lots of fiber keep you feeling full for a longer period of time.
Since it’s whole grain, popcorn is higher in fiber than any other popular snack.
It contains air, which occupies a lot of space in your stomach while being low in calories.
Studies show that popcorn will fill you up even more than snacks like potato chips.
Ditch that bag of chips for some popcorn!
Do you eat a lot of popcorn?
What’s a healthy snack you like?
Sound off in the comments below, and start a conversation with our Bestie community...
Boiled Potatoes
A lot of people think potatoes are unhealthy, especially when it comes to weight gain.
But hold on!
Boiled potatoes have earned a top spot in the satiety index.
This means that they’re really filling.
This is all thanks to resistant starch!
It contains 50% less calories than regular starch.
Resistant starch acts like a soluble fiber in your gut and gives you a feeling of fullness.
You also eat fewer calories.
So how can you increase resistant starch in potatoes?
It’s done by cooling them after they’re cooked.
Boiled potatoes are the most satisfying food around.
So say goodbye to potato chips.
They’re three times less filling than boiled potatoes.
Oatmeal
Oats are a staple breakfast for most of us!
You’ll be surprised to know that they have ranked third on the satiety index.
This is thanks to their fiber.
Oats have a ton of fiber, which slows down the absorption of carbs.
I know most of us depend on ready-to-eat breakfast cereal, but oatmeal seems to be better.
It elevates satiety, reduces appetite and decreases your calorie intake throughout the
day.
Here’s an easy apple-cinnamon oatmeal recipe.
Boil about 2 cups of water and add 1 cup of oats along with a teaspoon of cinnamon.
Cook it on low flame and stir until it thickens.
Then add maple syrup and mix it up well.
Put it into a bowl, top it with apples and enjoy!
Legumes
Legumes, like beans, peas and lentils are protein-dense foods.
Studies suggest that protein is more filling than carbs and fat.
Protein-rich diets increase satiety and also reduce overall calorie intake.
Legumes are among the most filling foods for weight loss.
Studies found that beans, lentils, peas and chickpeas promote 31% more satiety when compared
to pasta and bread.
There are a ton of ways you can add legumes to your diet.
Prepare a salad or falafel, a lentil filling for your tacos, or just cook it curry style
and have it with rice.
Feel like you’re missing out?
Make sure you join our millions of viewers by hitting that “subscribe” button, and
staying up to date on all our great Bestie content…
Broth Soups
A bowl of hot soup is very comforting, especially on cold winter evenings!
Soups are generally pretty filling.
Have you ever wondered why soup is served at the beginning of a meal?
This is because it results in fewer calories.
Studies suggest that having soup can raise satiety and promote weight loss by decreasing
your calorie intake.
It's good to eat broth based soups.
They have fewer calories than the cream versions.
Eggs
Eggs can be used for so many different meals.
Not only are they versatile, they’re also full of nutrients.
They’re rich in protein and fill you up quickly.
Studies suggest that people who eat eggs for breakfast consume fewer calories throughout
the day.
It was also found that eating eggs for breakfast can help with weight loss and lowers your
Body Mass Index (BMI).
Fish
Fish provide lots of health benefits.
Along with protein and vitamin D, it’s rich in omega-3 fatty acids.
Having fish with omega-3’s can increase satiety in overweight people.Among all protein-rich
foods, fish ranks higher on the satiety index.
In one study, it was found that fish promotes greater satiety than beef and chicken.
In another study, subjects were given fish and beef.
It was found that those who ate fish consumed 11% less calories during their next meal than
those who ate beef.
Try to include more fish like salmon, sardines, mackerel and herring in your diet.
Lean Meats
Lean meats are a great source of protein, and also very filling.
As we discussed earlier, protein-rich diets cause less overall calorie intake.
In a study, it was found that people who ate high-protein meat at lunch consumed 12% less
at dinner than those who had a high-carb lunch.
After fish, beef ranked highest among all protein-rich foods on the satiety index.
Other lean meats such as pork and chicken also promote weight loss.
Consuming lean meat will help you consume fewer calories in later meals.
Veggies
I don’t need to stress how important veggies are.
Being high in volume and low in calories, veggies are also high in water and fiber,
both of which will fill you up.
Whether you like salads or not, they can decrease hunger, especially when you eat them before
a meal.
In a study, subjects were given salad at the beginning of their meal.
It was found that they consumed up to 12% less calories at the meal.
They also found that eating salad raised the amount of vegetables they ate by 23%.
If you want to lower your calories even more, avoid putting dressing on your salad.
Would you like to learn more about veggies?
Well you might want to watch our video on 12 super vegetables that pack some serious
power.
Now back to our discussion on filling foods...
Apples
We all know fruits are very important for our overall health!
Research suggests that eating fruit is linked with fewer calories and can promote weight
loss.
Out of all the fruits, apples score very high on the satiety index.
Thanks to the fiber pectin!
This fiber slows down digestion and gives you a feeling of fullness.
You’ll be amazed to know that apples contain about 85% water, which helps keep you hydrated.
When you eat apples, try eating them whole.
A solid apple helps to increase satiety.
Apple juice is not very filling.
In one study, it was found that people who ate solid apple chunks consumed around 90
less calories than those who ate applesauce.
Citrus Fruits
Just like apples, citrus fruits also contain pectin.
They contain plenty of water.
Fruits like orange and grapefruit contain more than 80% water.
This high water content is responsible for filling you up, and offering less calories.
Experts suggest that grapefruit can assist in weight loss.
In one study, when participants ate half a grapefruit three times daily there was a noticeable
reduction in their waist circumference.
So eating some citrus fruits with your breakfast is a great idea.
Cottage Cheese
Cottage cheese is loaded with nutrients including calcium, phosphorus and B vitamins.
It’s exciting to know that cottage cheese is dense in protein and provides very few
calories.
This is why it’s so popular among the fitness crowd!
You may have heard body builders rave about it.
Cottage cheese is very filling in nature.
Studies show it promotes a feeling of fullness similar to that of eggs.
Cottage cheese can be added to your diet in several ways.
Add it to your lasagna or dips.
Maybe you can make pancakes or crepes!
You can even spread it on your toast!
It seems like everybody’s trying to lose weight these days.
Well fitness is pretty important to your overall well being.
Would you like to learn more about foods that aid weight loss?
Let’s keep the conversation going with a couple of more videos, shall we?
Check out 13 healthy food combinations for fast, effective weight loss.
Or how about 20 superfoods you should eat to lose weight fast?
Go ahead, click one.
Or better yet, watch both, and learn more about how to get in shape.
Did you know about these filling foods before watching this video?
Let us know in the comments below!