Dieting is never fun, but it’s even worse when you’re eating foods that never seem to fill you up.
I love a good glazed donut as much as anyone, but those 260 calories feel like nothing, and another 3 or 4 somehow still have you feeling hungry.
So let’s try to avoid that by eating filling foods instead.
Before we get started, I must confess the unfortunate truth that you will probably be hungry when you’re losing weight and body fat, no matter what you eat.
That said, here are my top 10 foods to help you feel more full while dieting.
Try These 10 Foods On Your Diet
Whole Eggs – So many people recommend egg whites if you’re trying to lose weight, but in my opinion whole eggs are much better. 3 large eggs is only 210 calories. They taste better, are more filling, and have many health benefits.
Almonds – Nuts are great for satiety, but they can be risky. 50 grams of almonds doesn’t look like much more than 25g, but it’s 150 calories extra. I personally eat 28g (weighed on a food scale) every day, which is 168 calories.
Oats – Fiber filled foods are always filling, and oats are definitely one of them. 100g quick oats is more than most people can eat at first, and it’s only 375 calories. 60-80g might be an easier serving to start.
Chicken Breast – This is a go-to food for several reasons. It’s super high in protein, relatively cheap, extremely versatile, and very filling. 350g (12.5 ounces) is extremely filling and is just 370 calories. Oh, and it has 74 grams of protein.
Whole Wheat Pasta – Now there’s nothing wrong with regular pasta, but wheat pasta is so much more filling due to the increased fiber. If you don’t mind the taste, it’s a great food to eat while dieting. 100g is about 375 calories just like the oats.
Steak – If you thought chicken breast was filling, steak is even more filling due to the higher fat content and similar amount of protein. 350g NY Strip Steak has 56g fat and 71g protein for 232 calories. Better to eat a 112g (4oz) serving if you’re dieting.
Rice – Despite rice being mainly a carbohydrate source, it can be very filling. 100g uncooked white rice is about 350 calories and 83g carbs. I’m not sold on the idea that brown rice is better, as they both have different benefits, so it’s your choice.
Sweet Potatoes – Another great source of carbohydrates, fiber, and other nutrients is sweet potatoes. The skin is an incredible source of potassium, and it’s very filling. A medium sweet potato weighs around 224g and is about 195 calories.
Green Leafy Vegetables – Veggies like spinach, kale, romaine lettuce, brussels sprouts, collard greens, and even iceberg lettuce are all very filling low calorie foods that can help with digestion and go great with any of the above foods.
Dark Chocolate – If you have a taste for bitter foods, 85%+ dark chocolate (with 0 sodium) is quite a nice and filling treat. It’s can hold you over until your next meal or even be a snack by itself. There are lots of flavor variations to choose from too.
Dieting Things To Take Note Of
All these foods are great, but the number one thing to keep in mind is your total calorie intake for the day.
It doesn’t matter how healthy you eat if you’re eating more than your body needs in order to reach your goals.
Also, it’s a good idea to pick up a food scale if you haven’t already to get an idea of how big (or small) these serving sizes really are.
You might be surprised.
Got any other filling foods to add to this list? Post ’em in the comments!
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