Going through your day will be a lot easier if you can keep your feelings of hunger under control. Whether you’re trying to eat healthier, or just make sure you have enough energy to stay productive, your day will be more enjoyable without the constant growling and rumbling of your stomach.
Not feeling full after you eat can lead to overeating – or even binge eating habits – due to feeling hungry. It’s important to know which foods can help you feel full to include in your diet. Even better if they’re tasty. You’ll want to look for foods with these qualities:
- Nutrient-dense
- Moderate in calories
- Super filling
You can gain the upper hand on hunger by knowing which types of food contribute to the comfortable feeling of fullness. For starters, always try to have a meal with a combination of protein, carbohydrates, fats, and fiber.
Protein: Protein in meals or snacks helps to increase satiety levels. Foods high in protein such as meats, poultry, fish, beans, nuts, and yogurt.
Carbohydrates: Carbohydrates add bulk, which contributes to satiety. These foods help to keep a normal blood sugar level, which is essential for providing energy to the cells. Foods high in carbohydrates include pasta, rice, bread, beans, and fruit.
Fats: Fats contribute to fullness in two ways. First, the presence of fat in a meal slows down the rate of digestion. Fat is also the slowest part of food to be digested. It plays an important role in prolonging fullness. Foods high in fats include nuts, salad dressing, nut butters, full-fat dairy products, avocados, oils, and butters.
Fiber: Fiber is an indigestible type of carbohydrate, which adds bulk and slows the absorption of carbohydrates into the bloodstream. It’s the reason a sandwich made with whole wheat bread may be more satisfying than white bread, which has less fiber.
Some great examples of foods that meet these criteria and can make you feel full, include:
- Avocado
- Full Fat Greek Yogurt
- Quinoa
- Raspberries
- Salmon
- Chickpeas
- Cottage Cheese
- Eggs
- Spinach
- Potatoes & Sweet Potatoes
Following the tips discussed here can help you make smart choices about your diet. You’ll also be adding foods to your daily intake that can make you feel full, which can help you to avoid overeating and binge eating.
Binge Eating Treatment
If you’ve tried modifying your diet with these types of foods, but are still having trouble, consider contacting Behavioral Nutrition for binge eating support and treatment. Our dietitians are trained to help you find solutions that can lead to a happier and healthier life.
