
1. EGGS:
Eggs are very nutritious and high in protein and fat, which make you feel full. A 2020 study found that people with overweight or obesity felt fuller for 4 hours after eating eggs and buttered toast for breakfast, compared to those who ate cereal, milk, and orange juice. Another study found that adults who ate eggs and high-fiber foods for breakfast felt fuller than those who ate low-fiber cereal and milk.
2. LEAFY GREENS
Leafy greens like kale, spinach, and collard greens are high in fiber and nutrients that help keep you full and hydrated. They also contain thylakoids, plant compounds that may help you feel fuller and manage your appetite better. However, more research is needed to understand the effects of thylakoids from food compared to supplements.
3. FISH:
Fish is rich in high-quality protein, healthy fats, and essential nutrients, which help you feel full and manage your weight. Additionally, fish and other seafood provide a good amount of iodine, which is important for maintaining thyroid health.
4.VEGETABLES:
Cruciferous vegetables like broccoli, cauliflower, and cabbage are high in fiber and very filling. They are great for weight loss because they are low in calories and help keep you full.
5. CHICKEN BREAST AND LEAN MEATS:
Skinless chicken breast and lean meats like tenderloin and flank steak are high in protein and iron but low in saturated fat. These qualities make them good for weight management. Eat red meat in moderation and use healthy cooking methods like baking, roasting, grilling, or sautéing to avoid negative health effects. Reducing smoke and wiping away drippings while cooking can also help prevent harmful compounds from forming.
6. POTATOES AND ROOT VEGETABLES:
Potatoes and other root vegetables are great for weight loss and health. Boiled white potatoes are very filling, scoring the highest on the Satiety Index. Letting boiled potatoes cool creates resistant starch, which may help with weight loss. Baking or roasting potatoes is healthier than frying.
7. BEANS AND LEGUMES:
Beans and legumes, like lentils, black beans, and kidney beans, are good for weight loss. They are high in protein and fiber, which help you feel full, and they may also contain resistant starch.
8. SOUPS:
Soup takes longer to eat, which can help you eat more mindfully. A 2007 study found that having a vegetable-based clear soup before a meal can make you feel fuller and eat less, aiding weight loss. Broth-based or tomato-based soups are better for weight management than creamy or cheesy soups.
9. COTTAGE CHEESE:
Cottage cheese is a great way to increase your protein intake. It’s very filling and high in calcium. There might be a link between calcium, vitamin D, and body weight, but more research is needed.
10. AVOCADOS:
Avocados are rich in healthy fats, water, and fiber, making them very filling. They help your body absorb important vitamins and provide nutrients like potassium, which helps manage blood pressure and supports heart health. However, since avocados are high in calories, watch your portions if you’re trying to lose weight.