You can feel that your stomach is full when you have high-density food or more quantity of any food.
But this might add to the calories that you consume every day. Instead, you can have food that can easily fill your stomach so that less calorie is consumed.
Here are some of such food items that contribute fewer calories to your body.
1. Boiled Potatoes
Potatoes are a good source of many vitamins and minerals like Vitamin C, potassium, etc. Besides having large carbohydrate content, they also contain a moderate amount of protein, fat, and fiber.
Among the 38 foods tested, boiled potato contributed to around 323 points on the satiety index, topping the list.
Compared to eating meat steaks with rice or pasta, a combination of steaks and potatoes contributed fewer calories. It is believed that a protein called proteinase inhibitor 2 (PI2) is present in the potatoes that makes us fell filled while consuming them.
2. Eggs
Eggs are very healthy and nutrient-filled eatable. Egg yolk is the main source of antioxidants such as zeaxanthin and lutein that nourish the eyes.
A study shows that 6 grams of protein and 9 kinds of amino acids are present in a large egg. Like potatoes eggs also top the satiety index list and are very filling.
A study suggests that it is good to consume egg for breakfast instead of bagel since it fills the stomach. Since the stomach is full, you won’t feel the urge to take high-calorie food for the next 36 hours.
It is also very healthy and nutritious to consume eggs and lean beef for breakfast so that you feel full all day long.
3. Oatmeal
Many people consume oats for breakfast. Oatmeal is rich in a fiber called beta-glucan and is of low calories. In the satiety index, it ranks 3. Compared to cereals that are ready to eat, oatmeal gave the test participants a feeling of fullness.
Those people, who had oatmeal for breakfast, had low calories for their lunch. Its ability to absorb water gives oatmeal a filling experience. Having oatmeal for breakfast releases the satiety hormones and keeps your stomach full for a longer period.
4. Fish
Fish is too good for your health, especially your eyes. It is also loaded with protein and omega – 3 fatty acids. When over-sized people eat fish, this omega – 3 fatty acids increase the feeling of fullness. The proteins in fish also contribute to this process.
Among all the protein-rich foods, the dish has scored the highest satiety index, which is higher than eggs and beef. Fish find the second place among all protein-rich food in satiety index, even beating beef and chicken.
5. Soups
Usually, liquid foods do not contribute to the filling of the stomach whereas solid foods fill the same.
However, according to research, soups fill the stomach more than their solid equivalents, which consist of the same ingredients.
In an experiment, people were provided with solid food and its processed soup equivalent. The fullness feeling and the rate of the food exiting the stomach were taken.
The soup that contained the same ingredients as that of the solid food, had the highest contribution of fullness, then the solid food itself.
6. Meat
We all know that meat has a high content of protein in it. Lean meats are very filling too. Just after fish, beef has scored a satiety index of 176 points and it is listed 2nd in the list of protein foods.
A study indicates that people, who consumed meat for lunch, consumed less amount of food for dinner, compared to those who consumed a high- carb meal for lunch.
7. Greek Yogurt
Many people love yogurt. It tastes good to be consumed alone. Especially, Greek yogurt is a high source of protein content. Yogurt is a very good breakfast food too and it can prolong the time before your stomach feels hunger again.
In a study, women were made to take a snack that contains 160-calories of yogurt, that had high, moderate or low protein content.
Those who had high protein content from yogurt stayed without the hunger for a longer period than those who consumed low protein content yogurt.
8. Vegetables
Doctors prescribe to consume more vegetables than rice or wheat since they provide almost all kinds of nutrients that are needed by the body. They are full of vitamins, proteins, and minerals. They are also stomach-filling low-calorie food.
The fiber and water content in the vegetables helps fill your stomach. You will have to chew a lot to eat your vegetables and this would be helpful for your teeth and jaws.
If you consume a large quantity of vegetable salad before you have foods like pasta, rice, etc, you will feel full for the rest of the day. This might also lower your calorie intake during your next meal.
9. Cottage Cheese
We all love cheese but we think that it is full of fat and avoid a double layer while ordering pizza. But cottage cheese has low fat and carbohydrate and is high in protein.
You might feel full when you consume cottage cheese because of its high protein content. A study shows that the filling effect of cottage cheese is the same as that of eggs.
10. Legumes
Many people love legumes, especially, peas, peanuts, lentils, beans, etc. Good news for legume lovers is that they have high nutrient content. They are full of proteins and fibers and make you feel very filling.
If you have pulses for your meal, then you can feel filled for a longer period. Study shows that consuming legumes makes you feel full for over 31% when compared to rice, bread or pasta.
11. Fruit
We consume fruits in the form of fruit salad most of the times. It is full of energy and vitamins. It also consists of fiber, which slows down the digestion process and thus making you filled for most of the time.
As per satiety index, apples and oranges top the list, with 200 points. Most important point is that you should try to consume the fruit as a whole and not in the juice form since the latter won’t make you feel filled.
12. Quinoa
Quinoa comes under the category of seeds or grains. It is also a good source of protein. It is considered as a high protein source since it consists of all kinds of amino acids.
It is also a good source of fiber compared to other grains. Thus, the protein and fiber sources in quinoa can keep you full for a longer period and make you consume food of fewer calories…
13. Nuts
Nuts, mostly walnuts, and almonds are full of energy. They are full of proteins and healthy fats. The protein and fat content makes you feel full and it is a good source of energy too.
14. Coconut Oil
Many people have the practice of cooking in coconut oil. It contains 90% saturated fatty acids. It also has medium-chain triglycerides.
The fatty acids enter the liver and they are turned into ketone bodies, which keep you being full. People who consume medium-chain triglycerides for breakfast consume low-calorie food for the next meal.
Coconut oil contains a unique combination of fatty acids, which are about 90% saturated.
15. Popcorn
The word popcorn just reminds me of all the movie times I have ever had. It is a whole grain food which is rich in fiber. Popcorn is a snack variety that is more filling compared to other snacks such as chocolates, chips, etc.
