Are you eating smaller portions of food so that you don’t get fat during lockdown? To address your problem, here is a list of filling foods that you can eat till you feel satiated. Yes, there are foods that will not make you fat. But before jumping on to that list, you need to know what makes a food filling.
Qualities of filling food
a) High volume
The volume of the food is said to have a direct link with satiety. Volume of a food increases when it has a lot of air or water in it. And the plus point is that there is no addition in calories 🙂
b) High protein content
Protein is more filling than fat and carbs. High protein diets increase satiety and reduce overall calorie intake when compared to low protein diets.
c) High fibre content
Fibre is known to add bulk and makes you feel full faster. The movement of food through the digestive tract also slows down and this helps you in feeling full for a longer duration.
d) Low energy density
It means that the food is low in calories compared to its weight. Such foods can help you stay satiated with fewer calories.
let us head straight towards the foods that will not make you fat and have the above qualities!
Eggs are incredibly healthy but unfortunately got demonized in the past. The plain truth is that they have lots of essential nutrients that the body needs. And I am talking of WHOLE EGGS here as the concentration of nutrients is higher in the yolk. Eggs have all the 9 essential amino acids and are very filling.
Eating eggs for breakfast is a great way to start the day as you will be full for longer and consume lesser calories throughout the day.
Oatmeal is very filling. This is chiefly due to its high fibre content and water soaking ability. The soluble fibre in them slows down digestion and carb absoprtion. Have it for breakfast and stay full till noon. You can jazz up your bowl with colourful berries.
3) Soups with broth
When you eat a soup before your meal you will consume 20% fewer calories as it increases satiety. Over time the habit of eating soup will help you lose weight! You need to choose the right kind of soup for that to happen! Go in for broth-based ones instead of cream-based soups.
Beans, lentils and peas are great sources of fibre and protein. They also have a low energy density which makes them both filling and helpful for weight loss. Studies reveal that lentils, chickpeas, peas, beans are 31% more filling than bread and pasta. Add more of them in your daily diet and see the results.
Apples make you feel full for longer as they have a soluble fibre in them called pectin. It helps in slowing down digestion naturally and makes you feel satiated. Being more than 85% water, they add volume without adding calories.
Remember to enjoy its satiety providing benefits you should eat the solid fruit and not go in for apple juice.
6) Citrus fruits
Just like apples, citrus fruits have high amounts of pectin that helps in slowing down digestion and enhancing satiety. The water content in them is also high. Include a lot of citrus fruits like oranges and mosambi in your diet. They can help you lose weight over a period of time.
The non-veg lovers can eat fish. It is rich in omega 3 fatty acids which may increase satiety in individuals who are obese or overweight. Fish also has high quality protein which is quite filling. Compared to chicken and beef, fish is said to be more satiating say studies.
8) Cottage cheese
Low in calories and high in volume – veggies are the best weight loss food you can ask for. They have most of the beneficial nutrients and plant compounds that you need. Being high in fibre and water, they fill you up. What are you waiting for? Include salads in your meals right away!
This is one fun food for weight loss! It is basically whole grain and has a lot more fibre than other popular snacks. Due to the high volume of popcorn, it occupies a lot of space in your belly. Try to get your hands on air-fried popcorn. You can make your own fat free version at home too!
So, these were the foods that will not make you fat! Do include them in your diet.
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