Nothing sucks worse than being hungry when you’re dieting.
The empty feeling in your stomach and wanting to just eat everything but you know you can’t.
The question is, do you always have to feel like that when you’re dieting?
Is that just the way dieting is or is there another way?
Luckily for you, there is another way and you’re not doomed to just be hungry the entire time while you’re dieting.
Sure there will be times where you may be hungry, but you shouldn’t be starving all of the time.
This is where today’s article will help you out.
I’m going to share with you the most highly satiating foods that will help keep you full while dieting and also show you how to put together some epic meals.
What Makes You Feel Full?
There are certain foods can contribute to the feeling of fullness (satiety) than others. The foods that help you feel fuller for longer are based on their “satiating power”. The way this was discovered was in a study of 38 common foods, both men and women subjects ate foods with equal calorie contents and their feelings of fullness were recorded every 15 minutes for 2 hours.
The foods with the highest satiating power were found with high levels of protein, dietary fibre and water. The foods that had low satiating power were related to higher fat foods, which is interesting because people talk about eating a high-fat low carb diet to lose fat but the research actually shows differently.
So whole foods that are protein-rich, fruit and vegetables-especially boiled potatoes showed to have high satiating values. Then is showed bakery products like cakes, croissants and biscuits were the least satiating foods. This is why it’s easy to eat thousands of calories in sweets and still feel like you’re hungry.
While protein seems to stave off hunger for longer than carbohydrate, fat has the weakest effects on both satiation and satiety. This probably accounts for the capacity of a high-fat diet to lead to passive over-eating, often resulting in weight gain.
This is exactly what I used to struggle with. When I was first overweight it was because of my sweet tooth and the number of pastries and junk food I was eat was ridiculous. I never got the fullness feeling which meant I could just keep eating and eating. This is what lead to me gaining weight when I was younger and it could be the reason you struggle with your weight at the moment.
The takeaway from this study is that you need to eat as much whole food as you can that’s high in protein, fibre and water in order to keep your hunger down.
Keep Your Food Plain
This is the saddest most impressive information I’ve discovered about dieting. It’s sad because I love the taste of food. There is a hypothesis called the food reward hypothesis which basically means the more variety you have the more food you eat. Think about when you go to a Buffett, you’re able to eat way more food. This is because there are so many options to choose from. Yet when you reduce the number of options you have and you keep your food choices simple, you will eat less food.
The way you can apply this to your own diet is to stick to a smaller variety of food at each meal and to keep it relatively plain. The plainer you can keep your diet, the more likely you are to avoid overeating.
Now obviously you’re going to want some pleasure when eating and you can use salt, pepper, seasonings, sauces etc to enhance the flavour but the less you can do that, the less likely you are to overeat.
This is why I recommend keeping your food variety at meals low and only use one or two seasonings on your food.
This will also train your tastebuds over time to become more sensitive to “normal food” and you’ll get pleasure from using less additives.
Here is a list of the highest filling foods
Highly Filling Protein
- Lean red meat
- Lean white meat
- Egg whites
- Low-Fat Greek Yoghurt
- Cottage Cheese
- Casein Protein Powder
Highly Filling Carbs
- Boiled Potatoes
- Brown Pasta
Other Filling Foods
So now that you know a list of the most highly filling foods, let’s look at how you can implement this into your life to help keep you full.
Make Each Meal High In Protein
Most of your meals should have a good serving of protein. What I mean by good serving is that you should have 30 – 40g of protein per meal. This has what’s been shown to be the best amount for muscle growth, muscle repair and also keeping you full.
When I say 30 – 40g of protein, that doesn’t mean 30 – 40g of chicken breast or fish because fish isn’t “just” protein, it’s got other things in there. 100g of raw chicken has 25g of protein which means you should eat about 150g of chicken breast to reach above the 30g mark.
A good way to know how much protein you’re eating in each meal is to use an app called Myfitnesspal to actually see how much protein you’re eating.
If you’re eating less than 20g of protein per meal, you should increase your protein portion sizes until you reach the 30 – 40g mark.
Combine Your Protein With Filling Carbs
Since certain carbs are also very filling, you can use this to your advantage and pair your high filling protein with those carbs.
For example, at breakfast, you could have two low-fat greek yoghurts with a piece of fruit.
At lunchtime, you could eat fish with vegetables and brown pasta.
For dinner, you could boil up some potatoes to have with your chicken and vegetables.
Think about how you can create meals from the foods listed above that will help keep you full for hours.
Eat High Filling Snacks
If you ever feel like you need to snack, this is where certain high satiating foods can be a great help. Instead of looking for a chocolate bar or crackers that won’t do you much good you can choose from the following…
- Cook up some plain popcorn (no butter) and add some salt
- Eat a punnet of strawberries
- Snack on a low-fat greek yoghurt
- Choose a packet of beef jerky
- Make up some sugar-free jelly the night before
- Eat two boiled eggs
These snacks can help tie you over for a few hours and keep you full. They also stop you from snacking on high-calorie foods that will ruin your calorie deficit.
Now that you know what the most filling foods are, start putting together meals to work then into your diet. Go out, try different foods to snack and different meal combinations and find out what foods keep you full. Also, start by lightly seasoning and flavouring your food and try and reduce them over time.