Let’s admit one thing… we all LOVE to eat. Wouldn’t it be great if there were some foods that fill you up, but don’t make you gain weight? Like a nice bag of potato chips, we sometimes just keep on eating and eating and eating….. Luckily, once you feel full, you slow down and eventually stop. This feeling is the only thing stopping us sometimes from eating WAY more than we should. The problem is, by the time we start feeling full, we’ve already eaten too much and later on discover that we have gained a few extra pounds. What’s worse, is that there is not a single type of food that you can eat in excess without gaining pounds. But there is one way you can “trick” your body into feeling full earlier and avoid this problem altogether. All you need to do is add foods that help make you feel full faster. This way, if you feel full early on, you tend to eat less. In addition, these filling foods are high in nutritional content and aid in the digestive process.There are 10 foods that fill you up you should include in your diet so that you don’t have to worry about gaining weight. These foods share the same two filling nutrients: proteins and fiber. Eating proteins in increasing small increments with your daily diet or in between meals can keep you feeling full or satiated so that you eat less. Dietary fiber causes you to chew longer so that it allows your brain the chance to detect satiety. Because it adds bulk to the food content inside your stomach and intestines, it slows down digestion thus prolonging the feeling of fullness.
Now, let’s take a look at our list of 10 foods that fill you up but not gain weight:
Next to whey protein, soy has long been a favorite among physical fitness enthusiasts because of its effectiveness in burning fat and building muscle. It also happens to be one of a number of plant-based proteins containing all the essential amino acids. Studies on high protein soy foods showed an increase in fullness, thus reducing your appetite. It also aids in improving mental function and mood. A great soy food that you should eat is edamame. One half cup of edamame contains 8 grams of protein and 95 calories, and yet is very filling.
Eggs are considered to be one of the best sources of high-quality protein. Because of this, nutritional experts have dubbed eggs as the gold standard of protein, making them an important food to add in any athlete or bodybuilder’s diet. Chugging down raw eggs for breakfast daily enables you to consume large amounts protein per calorie inside your body. Eggs are also rich in good cholesterol and Vitamin D, which are essential for building and toning the muscles. Just make sure that you consume both the yolk and the white. The yolk contains 1/2 of the total protein content of an egg.
Quinoa has long been food staple since ancient times, with Inca warriors consuming this edible seed in large quantities before going into battle. But it is only in modern times that science has revealed quinoa’s dietary benefits. A complete protein, quinoa is the ultimate source of all the essential amino acids needed by your body. Vegetarians and vegans who prefer to get their essential amino acids from plant-based foods instead of lean meats and poultry should add quinoa to their diet. Also, each serving of quinoa gives you 12 grams of fiber, which is sufficient to fulfill your fiber requirement for 12 hours. Not only do you feel full longer, it is great for intestinal health and lowers your blood cholesterol.
Broccoli is one vegetable that you should add to your daily diet because of its high nutritional value. It is rich in both fiber and water content, so that each serving of this veggie contains only a few calories. It also maintains good digestion. Broccoli also has high sulforaphane content, with this antioxidant helping in the maintenance of good gut bacteria. Broccoli’s high calcium content prevents the body from storing fat, particularly around the midsection.
Salmon is a rich source of protein, allowing you to feel full. It is also rich in long-chain omega-3 fatty acids, which are important to the various functions of the mind and body. It is recommended though that you eat more of wild salmon instead of farmed salmon. This is because farmed salmon has a much higher content of omega-6 fatty acids (which promote inflammation) and a much lower content of omega-3 fatty acids.
6) Chicken: (my favorite foods that fill you up)
Among the animal-based foods, chicken is one of the best sources of protein because of the leanness of its meat. Chicken proteins help boost metabolism and digestion, enabling you to burn calories even while resting. Although it has a higher calorie content than vegetables, it promotes satiety and helps keep you energized throughout your day. To get the most out of chicken’s nutrients, remove the skin first and grill or bake it instead of frying. Don’t add fatty or salty glazes, breading and/ or sauces.
Some people don’t like the taste of celery, but it is one of the best foods for losing weight. Another of the foods that fill you up, celery is considered a “negative-calorie” food. What does this mean? Because celery contains 75 percent water and 25 percent fiber, your body is burning out more calories and energy in order to digest the food than gaining calories from eating it. It is also great for digestive health. Celery is also rich in Vitamins A, C and K.
Peas have long been a boring staple of dinner plates. As a kid, you may even remember yourself rolling the peas on your plate, not wanting to eat them. Peas, however, are not only rich sources of protein and fiber that help you to feel full longer. They also contain essential vitamins, minerals, antioxidants and micronutrients. Peas have become a “must eat” food in a body builder’s diet because they contain glutamine and branched chain amino acids, which promote the burning of fat and muscle building. Besides these benefits, peas don’t contain antinutrients which inhibit the body’s vital processes and absorb minerals.
9) Lean Beef
Lean beef remains one of the best sources of protein. In addition, it is also rich in iron, Vitamin B12, Vitamin E, and omega-3 fatty acids. It also contains zinc and creatine, which are essential to body building. However, eating too much beef can be bad for your metabolism. There are also concerns that red meats contain substances that can cause cancer. It is best to buy grass-fed lean beef, but it is still important that you eat “safer” red meats in moderation.
In recent years, there has been a surge in popularity of bison meat. Leaner than the leanest cow beef, a 3.5 oz serving of bison has only 2 to 3 grams of fat. A similar serving of regular beef contains 8 to 9 grams of fat. A study also showed that bison meat has a significant reduction in risk for cardiovascular disease. This finding is due to reduced oxidative stress and fewer inflammation markers. If you want to get your proteins from meat but want none of the fat and other bad effects on health from regular beef, make a switch to bison meat today. There you have it, 10 foods that fill you up that won’t make you gain weight. Make sure that you add them to your diet to experience their satiating effects.