11 Foods That Keep You Fuller on a Diet

Combined with an active lifestyle and balanced diet, the low-calorie foods below can help you stay on track with your healthy weight loss goals and stay energized all day long.

1. Oatmeal

Oats can be a great addition to a healthy weight loss diet. Not only are they low in calories, they are also high in protein and fiber, which helps keep you full.

A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fiber — both of which can have a significant impact on your hunger and cravings.

A study in 48 adults showed that eating oats increased feelings of fullness and reduced hunger and calorie intake at the next meal.

2. Greek Yogurt

Greek yogurt is an excellent source of protein, which can help curb appetite and promote weight loss. Although the exact numbers vary between brands and flavors, a 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein.

Studies show that people who snacked on high-protein Greek yogurt experienced reduced hunger and increased feelings of fullness compared to other snacks lower in protein.

3. Berries

Berries — including strawberries, blueberries, raspberries, and blackberries — are packed with vitamins, minerals, and antioxidants that can optimize your health.

Their high fiber content also promotes weight loss and reduces hunger. For example, 1 cup (148 grams) of blueberries provides only 84 calories but contains 3.6 grams of fiber.

Berries are also a great source of pectin, a dietary fiber that has been shown to slow stomach emptying and increase feelings of fullness. This can also help cut calorie intake to aid weight loss.

One study noted that a 65-calorie afternoon snack of berries reduced calorie intake later in the day compared to a 65-calorie candy snack.

4. Eggs

Eggs are incredibly nutritious because they are low in calories but rich in many essential nutrients. One large egg has about 72 calories, 6 grams of protein, and many important vitamins and minerals.

Studies show that starting the day with a serving of eggs can reduce hunger and increase feelings of fullness. A protein-rich breakfast from eggs can reduce snacking, slow stomach emptying, and reduce levels of ghrelin, the hormone that causes hunger.

5. Original popcorn

Plain popcorn without added sugar or salt is a low-calorie, high-fiber snack. One cup (8 grams) of popcorn contains just 31 calories but provides 1.2 grams of fiber, which helps you feel full longer.

Fiber not only slows down your digestion to promote feelings of fullness, but it can also stabilize blood sugar to prevent hunger and cravings.

Additionally, popcorn may help reduce cravings and increase feelings of fullness more than many other popular snacks.

6. Chia seeds

Often hailed as a superfood, chia seeds are high in protein and fiber but low in calories. A 28-gram serving of chia seeds provides 137 calories, 4.4 grams of protein, and 10.6 grams of fiber.

Chia seeds are particularly rich in soluble fiber, a type of fiber that absorbs liquid and expands in the stomach to promote feelings of fullness.

In fact, some studies have found that chia seeds can absorb 10-12 times their weight in water, moving slowly through your digestive tract to help you feel full. So adding a serving or two of chia seeds to your daily diet may help you lose weight.

7. Cucumber

Cucumbers are widely used in daily weight loss menus. This food contains few calories, has a water content of up to 96% and becomes an excellent source of hydration.

In addition, cucumbers also contain tannins and flavonoids that help protect the body from free radicals and reduce the risk of disease. With a water content of 95 - 96%, cucumbers will help the body retain water and create a feeling of fullness for longer.

On average, you should only eat a maximum of 400g of cucumber per day to avoid bloating and indigestion. Consuming cucumbers in moderation will help maintain weight and overall health without affecting digestion.

8. Celery

Celery is a top low-calorie food, with about 14 calories per 100 grams. Celery contains 6.3% protein, 0.6% lipid and lots of fiber, vitamins A, B, C, helping you stay full longer and reduce cravings.

Celery is also used in juice form, replacing higher-calorie drinks (like sweetened coffee or soft drinks) to aid weight loss. Drinking celery juice before meals also helps promote feelings of fullness, causing you to eat less.

9. Skinless chicken breast

With the advantage of containing a large amount of protein but extremely low calories, helping the body stay full for a long time and not lacking in nutrients, chicken breast is a food that is always mentioned in any weight loss diet plan.

Each 100g serving of chicken breast (skinless) contains only 3g of fat and about 165 calories along with many other nutrients. If you consume 100g of chicken breast every day, it will meet half of the protein needed for the whole day.

10. Beans

Lentils, peas, and chickpeas are all high in protein and fiber, which help keep you full longer. One cup (198 grams) of cooked lentils provides about 230 calories, 15.6 grams of fiber, and nearly 18 grams of protein.

Many studies have shown that a meal with green beans and peas can help you feel full longer and reduce cravings more than a protein-rich meal with veal and pork./.

According to VNA

Source: https://baothanhhoa.vn/11-loai-thuc-pham-giup-no-lau-trong-che-do-an-kieng-242224.htm