It sounds impossible, but there are actually certain foods that can satisfy hunger cravings without packing on the pounds. The key is to indulge in a meal that has a high satiety value, which describes how filling the food is compared to its calorie content.
Many people avoid potatoes due to their high carbohydrate content, but there is no need for this. Potatoes are very nutritious as long as they aren’t fried. More than that, potatoes contain resistant starch that acts like soluble fiber in the digestive system. This helps you feel full with fewer calories.
Studies show that cooking and then cooling potatoes increases the level of resistant starch. Heating and cooling them repeatedly further raises that level. So not only are potatoes delicious and nutritious, but they become more so when you eat them as leftovers.
Eggs, and especially egg yolks, have been unfairly characterized as heart attack-inducing cholesterol bombs. But while they do contain a fair amount of cholesterol, studies have shown that eating eggs does not raise bad cholesterol levels. On the contrary, eggs represent a complete protein, which means that they contain all nine essential amino acids. Protein is a lot more filling than simple carbohydrates, so eating eggs in the morning can keep you on a good track all day.
Oatmeal is a super filling dish because it contains a ton of fiber and soaks up a lot of water when cooked. Yeah, it’s pretty bland, but it can be flavored up so many different ways. Fruit, nuts, and brown sugar are all great choices.
Apples also score highly on the satiety index because they contain a soluble fiber called pectin that regulates digestion. They also contain a great deal of water – up to 85% per piece – which provides volume to make you feel full but not a lot of calories.
Fish & Lean Meat
Higher protein diets are more filling and satisfying than carb-heavy ones. Therefore, it’s okay to eat your meat. Leaner cuts are recommended, as some meats are high in saturated fat and won’t do you any favors. But fish, for example, is low fat yet high in protein and omega-3 fatty acids, which increases satiety as well as supports a healthy cardiovascular system.