There’s something that can drive a person insane when it comes to having to starve and basically not eat to lose weight. Or even if you’re eating moderate portions and trying to stick to healthy foods, it’s still one of the most frustrating feelings to have to deal with your stomach growling.
Then, there are the insatiable, mind-controlling cravings where you see a piece of cake or a pizza, you’ve hardly eaten all day and your hunger overtakes you… leading you to an all-out binge fest where you feel guilty and horrible about yourself.
One of the key cornerstones to any plan to lose weight is to cut back and watch what you’re eating. That’s a given.
What also seems to be a given when dieting are the hunger pains, cravings, and other negative side effects of eating less. That’s why most diets simply fail within a week of starting.
But what if that didn’t have to be an obstacle?
What if you could get the benefits of dieting and lose weight – without the hunger pangs and the cravings?
That’s what I’m here to help with.
Here are 12 foods that are awesome at keeping you feeling full, so you keep hunger at bay and lose the weight you want to lose.
Eggs are pretty much the ideal breakfast food. They give you a huge dose of protein which helps keep you feeling full all morning – the prime danger time for starchy, fatty, sugary snacks.
Plus, starting your day off with a high protein meal has been shown to keep you feeling fuller for the whole rest of the day.
2. Kimchi, Sauerkraut and Pickles
These fermented foods are great for both keeping your stomach happy and feeling full. They help out your gut biome, which strengthens the communication between your stomach and your brain and helps you to know when you’re really hungry and when you can wait until your next meal.
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3. Lentils, Beans and Chickpeas
These protein packed foods give you practically everything you need to stay healthy.
They’ve got it all – b vitamins, antioxidants, iron, and fiber to keep you feeling fuller longer. Try adding beans to your meals and watch your mid-day snacking disappear.
Try starting off with a soup appetizer to make portion control a lot easier. Penn State found in a study that people who eat a low calorie broth based soup before a meal consume 20% fewer calories during the meal than people who don’t.
Apples are awesome because they have so much fiber in them. If you eat an apple about a half hour before a meal, you’re way less hungry during the meal, and there’s way less of a chance you over eat.
The water and fiber in an apple keep you feeling full for much longer than normal foods do.
6. Whey Protein
Protein is awesome for feeling fuller and for giving your body the vital building blocks it needs to keep running smoothly, and whey protein is the king of all the proteins.
The journal Appetite found that people who drank whey protein wound up consuming 18% less 2 hours later than people who drank a drink loaded with carbs. Drink your protein to keep yourself feeling fuller, longer.
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7. Chili Powder
A study in the journal Appetite gave us even more reasons to enjoy chili powder and adding kick to our meals.
It’s been shown that adding chili powder can help power our metabolisms and make them faster, and now new data suggests that adding chili powder helps us feel way more satiated and full after a meal than otherwise.
Avocados have been proven in recent scientific studies to keep you feeling fuller for much longer.
The Nutrition Journal found that women who ate avocados were 22% more satisfied and 24% less desire to snack on random other foods. Stick to this green wonderfood and stay full longer.
9. Dark Chocolate
Dark chocolate is great for you – it helps reduce blood pressure as well as keep your vital systems running smoothly.
It’s also way more satisfying than milk chocolate – and just a little bit goes a long way. If you can’t ignore a craving, just have some dark chocolate and you’ll curb your desire for another sweet or salty snack by a lot.
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These foods are high in the good kind of fats, as well as protein and fiber. The British Journal of Nutrition recently found that women who consume 1.5 oz of peanuts or 3 tablespoons of peanut butter when paired with typical breakfast foods feel fuller and more satiated for 12 hours afterwards than those who don’t.
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I know cereal is a staple – but oatmeal is an awesome replacement if you’d consider shaking up your breakfast routine.
It’s been shown to keep feelings of fullness and satiety going for much longer, as well as a reduction in hunger over the course of the day.
The same number of calories of oatmeal keeps you fuller for way longer than the equivalent amount of cereal. Enough said.
Drinking water is an awesome way to knock out two birds with one stone: you keep yourself feeling way fuller, and you also keep yourself hydrated.
Instead of a snack, try a glass of water next time. You’ll still feel full, and you’ll also give your body the hydration it needs.
These Are The Best Foods To Control Your Appetite
- Kimchi, Sauerkraut and Pickles
- Lentils, Beans and Chickpeas
- Whey Protein
- Chili Powder
- Dark Chocolate
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Hmmm, I have heard that about Whey Protein. I think I am going to give this a try.
I tend to include some spicy soups in my diet for the week. My body always seems so good when I eat soup and you can make them so easily!
Getting that protein in first thing is key. I have been eating my breakfast that way for a few months now and it has been working out pretty good!
Very good foods on this list. Any and ALL of them are good to add to any meal to help control your hunger.
I do not really like sauerkraut, but if it helps control my diet I will give it a try.
It is great for your body. Of course, it is not that easy to eat, but when prepared properly, it can be enjoyable!
Just like I always say to my friends, just a little education can go a long way with your diet.
When I have an apple for my lunch at work, I feel full, feel great and generally do not have to eat more the rest of the day!
Awesome! I need foods like this for my diet to work right.
These foods are all VERY good as well, so that makes it a little easier to stick to the list.
Great! Now I can actually eat food and not feel bad about feeling full!
Exactly! I felt the same way when I read about this. Great to know, right?
I have heard that in the past about spicy foods making you feel fuller longer. They are also more satisfying to the tongue I guess. That would be where the chili powder comes into play.
This is one of my bad habits. I can hardly control my appetite, but this gives me a little more motivation as it talks about foods that can help. Thanks!
This is really good information. You have to eat any ways, why not have a few foods that work in your favor?
Dieting is so much easier with lists like this that you can follow and learn from. Thank you for posting!
I always used to eat until I felt full, but that did not seem to work. Then I switched to eating until I was satisfied and that made a bigger difference.
That is a good idea. I am going to try only eating the foods that I know will satisfy me. Thanks for the tips!
Great! I tend to eat these types of foods throughout the day so that I can eat a more flavorful meal in the evening.
I tend to eat apples for lunch and the reason I feel like I am going to keep fuller longer, is because it takes me longer to eat. That gives my brain plenty of time to realize that I am full.
Great list! I was looking for a list of foods that will help me feel less hungry for a longer period of time. These look very easy to sneak into any diet plan!
Controlling your appetite is not that easy. I think the first thing that you need to do is keep an eye on your portions.
You got that right. When you are given such good food to eat and now I have to make sure I do not eat too much, that is not easy to do.
It is hard to find what will control your appetite. These are a good place to start, but realistically, everyone is different. You just need to find your routine!
Apples are a great way to control your appetite. I get 1 honey crisp apple for my lunch and it gets me through the day!
Yes they are. I recommend them ANY time someone asks me about changing up their diet and wanting to feel more full!