Eating For Weight Loss — Foods That Make You Feel Full
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Eating For Weight Loss — Foods That Make You Feel Full

Eating For Weight Loss — Foods That Make You Feel Full

The formula for losing weight is quite simple — it’s all about calories in vs calories out.

If you eat less calories than your body requires each day for energy and physical maintenance, your body will begin to dissolve fat cells to obtain additional energy.

To tip the scales in favour of losing weight, you can exercise more (increasing calories out) and cut down on the calories that you eat (decreasing calories in).

Unfortunately, exercising more while simultaneously cutting down on calories is very hard.

Your body will respond to the additional exercise by demanding more energy.

This is the reason why most people experience strong hunger pains after a few solid workouts and a change to their diet.

The body reacts to the caloric deficit by demanding more food, even as it obtains energy by burning fat cells.

This article will share some great tips for choosing foods that reduce any hunger pains you experience when beginning a new weight loss program.

Eating these foods will help you stay on track to reach your weight loss goals in 2019!

Tip #1 — Eat foods with a lot of fibre

Legumes, fruits, whole grains, and vegetables are nutritious, delicious, and packed with fibre.

In addition to giving your body plenty of energy, the fibre in these foods will slow digestion.

This will give you the feeling of being “full” for longer periods.

The best fibre-rich foods are ones that contain soluble fibres like resistant starch, pectins, gums, and mucilage.

Eat plenty of oat bran, barley, fruits, vegetables, seed husks, dried beans, lentils, flaxseed, psyllium, and peas.

Soy products like soy milk and tofu also have plenty of soluble fibre. 

Tip #2 — Drink plenty of water

An empty human stomach is actually quite small, with the empty space being capable of holding about 60 grams of food.

However, it has the unique ability of being able to continually stretch out as more food enters the body — eventually accommodating 20 or 30 times more food.

As the stomach stretches, the receptors in its lining will begin to send signals to the brain telling you how full it is.

The more stretched out the stomach is, the stronger those signals are.

The interesting thing is — it doesn’t matter what kinds of foods are in your stomach, it will just send a full signal even if it is full of water.

You can use this knowledge to “hack” your body’s physiology.

Simply drink a couple of glasses of water before eating to fill your stomach and reduce the amount of food you will eat before feeling full.

Tip #3 — Try thicker foods

Thicker foods take longer for the digestive system to process and will send a stronger feeling of satiety to the brain.

You can use this knowledge by incorporating thick foods into your diet like:

Greek yoghurt

Greek yoghurt is a very thick food that is healthy and satisfying to eat. Opt for natural yoghurts without artificial flavours and added sugar.


There is a reason why porridge is considered a comfort food.

It is creamy, delicious, and extremely satisfying to eat.

Boiled potatoes

Potatoes have been unfairly targeted by dieticians in recent years.

The reality is they are packed full of vitamins, minerals, protein, and fibre.

They are also high in water and carbohydrates.

They are very satiating which means you can eat less of them but still enjoy the feeling of fullness.


Several studies have shown that soups are more filling than solid meals that contain the same ingredients.

Cottage cheese

Cottage cheese is one of the healthiest cheeses you can eat.

It is high in protein, low in fat and low in carbohydrates.

The creaminess of cottage cheese makes it very satiating and enjoyable to eat.

Tip #4 — Incorporate more protein into your diet

Several studies (1234) have found that foods high in protein are the most satiating.

Not only does it take longer for the body to digest protein rich foods, they contain hormones that trigger a feeling of satiety.

Some of the best protein rich foods that will help you feel full include:


Eggs are a wonderful source of vitamins, minerals, essential amino acids, antioxidants, and protein.

They are also very filling and quite delicious.


High in protein and omega-3 fatty acids, fish is a wonderful choice for anyone on a diet.

It scores higher on the satiety index than eggs, nuts, and lean meat.

Lean meat

Lean meats are one of the most filling forms of protein.


Nuts are packed with nutrients including healthy fats and protein.

Try almonds and walnuts, which are two of the most satiating nuts available.

Thanks for reading Eating For Weight Loss — Foods That Make You Feel Full.

Do you have any healthy foods that help you fight the hunger pains associated with weight loss?

Leave a comment below.

Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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