Satisfying Foods That Support Weight Loss
Losing weight often means feeling hungry between meals. But it doesnt have to be that way. There are many nutritious and delicious foods that keep you feeling full while also facilitating fat burning and weight loss.
Why These Foods Help You Lose Weight
The foods in this article have certain properties that support weight loss:
- High in fiber to slow digestion and stabilize blood sugar
- High in protein to curb hunger and build muscle
- High in healthy fats to balance blood sugar and hormones
- High in water content to provide bulk and keep you hydrated
Eating these foods allows you to cut calories without constant cravings and hunger pangs.
Healthy Fats Support Fat Loss
It might sound counterintuitive, but healthy fats are essential for fat loss. They help regulate blood sugar, appetite hormones like leptin, and inflammation. Coconut oil, avocados, nut butters, and fatty fish are all great keto friendly choices.
8 Satisfying Foods That Help You Lose Weight
1. Eggs
Eggs are very high in protein with all nine essential amino acids needed to build muscle and optimize body composition. They also promote fullness and help stabilize blood sugar due to their fat and protein content.
Enjoy eggs any style, keeping the nutrient-dense yolks for more vitamins, minerals and antioxidants. Adding veggies makes an omelet or breakfast scramble even more filling and nutritious.
2. Leafy Greens
All non-starchy veggies are great for weight loss, but leafy greens top the list. They provide essential vitamins, minerals, fiber and a host of beneficial plant compounds. Leafy greens like spinach, kale, swiss chard have very few digestible carbs.
Leafy greens help satisfy hunger thanks to all that bulk and fiber. Bulk up sandwiches, eggs, smoothies and more with spinach, kale, lettuce, swiss chard, arugula, watercress and other nutrient-dense greens.
3. Avocado
Don't fear the fat! Avocados offer healthy monounsaturated fatty acids (MUFAs) which studies show can boost fat burning and flatten the belly. The fiber and fat also keep you satiated between meals.
Enjoy some avocado at breakfast, lunch or dinner in smoothies, salads, sandwiches, spreads and more. Just be mindful of your overall portions since avocados are calorie dense.
4. Salmon
Salmon provides high quality protein, vitamin D and omega-3 fatty acids which reduce inflammation. Inflammation drives obesity, metabolic disease, and cardiovascular disease.
Enjoy salmon roasted, grilled or pan seared along with veggies and greens for satisfying, nutritious meals. Canned salmon also works well for salads, toast or salmon cakes.
5. Legumes
Lentils, beans, peas and chickpeas (aka garbanzo beans) provide sustained energy thanks to their fiber, protein and complex carbs. Studies show they help enhance weight loss while preserving lean muscle mass.
Enjoy beans and lentils in soups, on salads, in curry dishes, or tossed with roasted veggies. Hummus, bean dips and other bean spreads also help satisfy hunger between meals.
6. Nuts and Nut Butters
Nuts and nut-based spreads like almond butter provide protein, fiber and healthy fats. Just watch your portions since they're high in calories. A small handful of nuts makes a great snack.
Look for raw, unsalted and unsweetened nut butters when possible. Apple slices and celery sticks pair nicely for dipping. Nut butters also work well in smoothies, oatmeal, or spread onto Ezekiel toast.
7. Berries
Berries offer an array of antioxidants along with water and fiber to enhance feelings of fullness. Though small, berries are quite low in natural sugar compared to other fruits yet pack a nutritional punch.
Berries make a tasty snack, delicious addition to salads and smoothies, and perfect healthy dessert. Combine berries with plain Greek yogurt for an extra filling, high protein treat!
8. Cruciferous Veggies
This family of veggies including broccoli, cauliflower, Brussels sprouts, kale, cabbage and bok choy are very low in carbs and calories. They satisfy hunger efficiently while providing a powerhouse of nutrients.
Roast cruciferous veggies in the oven with avocado oil or steam and add to salads, frittatas, stir fries or blend into low carb soups. Their fiber will keep you full for hours.
More Tips for Curbing Hunger
If you're struggling with ravenous hunger when reducing calories for weight loss, here are some more tips to try:
Boost Fiber Intake
Aim for at least 25-30 grams of fiber daily from veggies, greens, nuts, seeds, legumes and low sugar fruits like berries. Fiber helps regulate blood sugar spikes and crashes.
Increase Healthy Fat Intake
Don't fear healthy fats! Avocados, olive oil, coconut oil, nuts and fatty fish provide satiety between meals. They also help regulate appetite hormones and blood sugar balance.
Eat More Protein at Each Meal
Protein is the most filling macronutrient. Ideally every meal and snack should contain a quality protein source such as eggs, Greek yogurt, fish, poultry, legumes, or lean red meat.
Drink More Water
Often we mistake thirst for hunger. Drink plenty of water, herbal tea, seltzer or water with lemon, lime or berries when cravings strike to rule out dehydration.
Get Plenty of Sleep
Not getting enough sleep dysregulates grehlin and leptin which influence hunger and satiety signals. Most adults need 7-9 hours per night for best appetite control.
Sample Full Day Meal Plan
Here is an example of what a satisfying day of whole food meals and snacks could look like for sustainable weight loss around 1,500 calories:
Breakfast
- 2 eggs scrambled with 1 cup spinach, peppers & onions
- 1 sliced avocado
- Berries
Snack
- 1 apple with 1 tbsp. almond butter
- Unsweetened iced green tea
Lunch
- Tuna salad over mixed greens with chickpeas
- Water with lemon
Snack
- Celery sticks with hummus
- Seltzer water
Dinner
- Baked salmon with roasted broccoli
- Mixed berries
Dessert
- Greek yogurt topped with nuts & cinnamon
Sustainable Weight Loss Takes Time
Weight loss is a marathon, not a sprint. Drastic cuts tend to backfire long-term. Slow and steady is the best approach for most.
Focus on losing only 1-2 pounds per week to preserve energy, muscle mass and sanity in the process! This allows you to lose fat while maintaining the nutrition you need through wholesome, satisfying foods.
FAQs
What foods keep you full while trying to lose weight?
Some of the most satisfying foods for weight loss include eggs, leafy greens, avocado, nuts, nut butters, berries, cruciferous veggies like broccoli and cauliflower, salmon, legumes like lentils and beans, and high fiber fruits.
How can I curb hunger between meals?
Drink plenty of water first since thirst is often mistaken for hunger. Eat more fiber, healthy fats and lean protein at meals. Get enough sleep and manage stress levels. And fill up on whole foods like vegetables, fruits and anti-inflammatory fats.
Why do healthy fats help promote fat loss?
Healthy fats don't make you fat! They help regulate appetite hormones, control blood sugar levels, reduce inflammation and keep you feeling energized and satiated longer between meals. Prioritize fats like olive oil, avocado, nuts and salmon.
How much weight should I aim lose per week?
According to health experts, a sustainable rate of weight loss for most people is 1 to 2 pounds per week. Losing weight too quickly increases risk for muscle loss, nutritional deficiencies, and usually backfires long term when quick fix diets cannot be maintained.
What should I eat for breakfast to lose weight?
Some great high protein breakfast ideas for weight loss include eggs any style paired with veggies, lean protein smoothies with nut butter and berries, overnight oats with chia seeds, Greek yogurt bowls with fresh fruit and nuts, or avocado toast on Ezekiel bread.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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