Having filling foods become important for everyone who does not want to keep eating. The characteristics of filling foods are:
- Having a high fibre. The bulk is provided by fibre. It helps you to stay full longer. The fibre helps you to slow down the emptying stomach. It increases the digestion time too.
- Protein could help you feel full more. It is one of the macronutrients for you that could change some satiety hormones in you. They are GLP- and ghrelin.
- High in volume. The foods which contain more water or air will help you to be full more.
- Have low energy density. Low in calories r its weight are very filling. Containing fibre and a lot of water, it helps you to stay alive during the day. However, keep attention on its fat amount. The more fat makes you sleepy easily.
What is the example of filling foods?
Try to boil the potatoes and do not peel them. They are a good source of minerals and vitamins, including potassium and vitamin C. They also have no fat. They have proteinase inhibitor 2 (PI2) which suppress appetite and make you fill more.
This is a popular breakfast choice. It has low calories and high fibre. The beta-glucan is here, and oat could soak up water. You will stay full after having it.
The nutrient-dense and incredibly healthy food are eggs. They have a high amount of protein that increase the fullness. Eggs help you to make better food options.
Liquid helps you to get the full stomach. It is less filling than solid foods, but it enough to help you get full. Soups will be more filling, especially the smooth soups. It helps the slow rate of stomach emptying.
The high-quality protein is in fish. It gives the feeling of fullness in people with obese or overweight. The protein in fish has a stronger effect on fullness. It differs from other sources of protein.
Beef is one of the examples. It is high protein food which helps you to have fewer foods at dinner when you ate it at lunch.
It is a popular afternoon snack and also a good option for breakfast. You will feel the full length, less hungry and could eat the dinner late when you keep to consume it.