Starting a weight loss journey is tough because you’re used to eating large amounts of food daily and consistently. So in this article, we’ll give you some options that make you feel full longer and faster. These foods will help you control your appetite at first. For example, potatoes, oats, and eggs make you feel full faster than pizza and ice cream, so you end up eating fewer calories.

What makes you feel full?

Before we show you foods that make you feel full, let’s understand how you feel fullness so it’s easier for you to choose your own foods. At Fitness Garage we focus on giving you the food knowledge to create your own healthy diet. Let’s learn together what fullness feels like and how you notice it.

Fullness is the feeling your stomach is full and you can’t eat more. Foods that help this feeling should have some nutritional values like:

For example, a high protein content: Protein-rich foods are the most nutritious and make you feel full with fewer calories.

And food high in fiber: Fiber gives a feeling of fullness in the stomach and keeps you full longer because it takes a long time to digest.

1- Boiled potatoes

Potatoes were wrongly slammed before as something that makes you gain weight and are very high in calories. But actually, potatoes are a key source of minerals and vitamins and rich in potassium. How good they are for you depends on how you cook them. If you boil them, for example, they become healthy and filling food. Sweet potatoes also help you feel full fast and are a good alternative to sugary sweets.

2- Eggs 

Eggs are unbelievably healthy food and can be cooked in many healthy ways. Besides the well-known benefits for bones, they are great for eye health and a healthy protein source. They are perfect for people doing sports who want to build muscle. Eating eggs with veggies doesn’t trigger insulin so it doesn’t lead to fat storage.

3- Oats 

Oats are an important food when you start a weight loss journey because they are very versatile. You can use oat flakes to cook porridge by boiling them with some milk or water, or use oat flour as a healthy alternative to white flour for baking tasty morning pastries. They are rich in fiber, which helps you feel full for long, and you can add them to many meals to make them healthy and filling.

4- Fish 

Fish meals are very rich in healthy fats like omega 3, which help with weight loss and make you feel full for long. Also, many types of fish have lots of protein.

5- Soup 

Many people think soup is just fluids and fluids can't make you feel full, but that's wrong because some studies showed soup helps you feel full if it has vegetables. That's because it's rich in lots of minerals and vitamins.
 

6- Meat

Lean meat helps you feel full faster, and beef is the second food to make you feel full quickly after fish because it has a lot of protein. So you should make protein the biggest part of your daily plate to feel full quicker.

7- Greek yogurt

Greek yogurt is very thick compared to regular yogurt, which makes you feel full with less amount. It's great as a protein and healthy fat breakfast or a light snack between meals. Use it if you don’t have a healthier option or no time to make a meal when you're hungry.

8- Vegetables

Vegetables are healthy and beneficial foods that make you feel full easily. They are full of vitamins and minerals. So a salad plate can save you from eating lots of carbs in your meal, helping you feel full while eating fewer calories and getting many benefits. You can use them at the start of your diet journey to cut down on rice, pasta, and bread in every meal. Eat them fresh or grill with a bit of oil. This trick makes your meal healthy and very filling.
 

9- Homemade cheese

Homemade cheese or cottage cheese has very low fat and carbs, so it's a rich source of protein and relatively low in calories. You can eat it as a healthy and filling breakfast with some veggies.

10- Legumes 

There are many types of legumes like beans, peas, lentils, and peanuts that help curb appetite great because they are full of protein and fiber. That's why many people eat lentils in winter since the body needs more food to keep warm. So eating a little lentils can make you feel full.

11- Fruit 

Many fruits are low in calories and high in water and fiber. They make you feel full and your stomach satisfied. Examples include apples, oranges, and watermelon. Among the best fruits to add to your diet is berries because they have lots of antioxidants and their taste can replace sweets and harmful sugars.

12- Quinoa 

Quinoa is a cheap popular seed that helps you feel full if you add it to salad or any food you like. It's a source of plant protein and also high in fiber like most grains. You can cook quinoa like white rice for a nice substitute that makes you feel full.

13- Nuts 

Nuts like almonds and walnuts are snacks that keep you full for a long time. Even though they have a lot of calories, there's a trick to avoid eating too much. Chew one nut in your mouth for a while before fully chewing it. This won't lose the nutritional benefits and makes you feel full with a very small amount.

14- Coconut oil

Coconut oil has a lot of good fats for your body. It helps you get the energy you need for daily activities. Using it for cooking helps you feel full fast. Many people on keto diets use it as a replacement for hydrogenated vegetable oils.

15- Popcorn

Popcorn is a snack that makes you feel full after eating a little because it's rich in fiber. It helps you avoid lots of harmful stuff like fries, potato chips, and chocolate. But avoid unhealthy extras like flavors many add such as cheese or caramel.

16- Avocado

Avocado is a healthy choice if you want to add flavors to bread chips or potatoes. It is rich in protein and fiber, so it makes you feel full after eating a little.
 

17- Cauliflower

Cauliflower is a perfect substitute for many unhealthy options out there now, like cheese sticks and creamy soups. It has very low carbs, so it helps with healthy weight loss, and it also gives the body lots of vitamins and water.