Filler Food: Low Calorie, Healthy Snacks That Make You Feel Full


Are you always hungry? Do you have to eat frequently to fulfill your desire of hunger? Do you end up eating more or unhealthy just to satisfy your urge to eat?

One of the biggest issues most people have when losing weight is not actually being hungry as much at it is “feeling full”.

If you are overweight your stomach has been stretched out over a period of time and is able to hold more food than it needs. This is why doctors invented gastric bypass surgery to shrink the stomach for morbidly obese people. This way, not only will they be unable to consume as much food, but they will feel full because there is not as much room. For the average person we just need a 1-2 week period of not overeating for our stomach to shrink down to a normal size.

The solution is to curb the desire to eat or eat foods that keep you full for a long time.

The foods that have high content of proteins and fiber are low in energy and take comparatively longer time to get digested by the body. Water is another substance that makes you feel full for quite some time and yields zero calories. Foods that are rich in fiber, proteins and water can be most appropriate as an answer to these bouts of hunger.

Try eating these foods more frequently:

  • Fruits: Almost all fruits are rich in fiber as well as water. Fruits can be the best choice for people having a sweet tooth as they are sweets that are low in calories. In addition to all these, fruits are a rich source of vitamins and minerals. They are great boosters of metabolism as well as immune system. Therefore, replace the snacks with fruits to feel full for a long time.
  • Vegetables: Another group of low calorie foods that fill you up fast and for long is vegetables. Cabbage, broccoli, sprouts, celery, spinach, carrots, asparagus, tomatoes, onions, radish and endives are vegetables that are low in starch hence low in calories. They also have high content of fiber and water. For best possible effects, eat them raw. Find a few you like and have a container of them sitting in your fridge ready to consume. Replace your usual bad snacking with these.
  • Cereals: Food items made of cereals like wheat, pearl millet, sorghum, finger millet, brown rice and oats have carbohydrates. They are calorie-producing but are much better than those based on white flour and processed foodstuffs that contain starch. They satisfy your hunger fast and also keep you full for a comparatively longer time. Therefore, wherever and whenever possible, make foods from whole grains of your choice.
  • Beans: All beans have high amount of proteins. As already discussed, your body takes time to digest proteins. Thus, their consumption makes you feel full and satisfied for a few more hours in comparison to other foodstuffs. Moreover, your body uses proteins as a source of energy only when it does not have sufficient amount of carbohydrates and fats. Thus, proteins rarely act as a source of calories in your body. Hence, you may call foods rich in proteins as low in calories.
  • Miscellaneous: There are some more foods that are low in calories yet make you feel full for quite some time. One of them is egg white. The white portion of egg is all protein. Fish like cod, halibut and bass are highly nutritious, low-calorie foods that make you feel full. You might have heard about white potatoes. They are packed with fiber, and therefore give you a feeling of fullness and satisfaction for a couple of hours. Popcorn is one of the low calorie foods and snacks that fill you up fast and keep you satisfied for long. Last but not the least, low fat dairy products such as yogurt can also make you feel full and content.

What are some of your favorite filling foods?

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