Foods with a Large Volume
Studies indicate that the volume of food consumed significantly affects the feeling of fullness. When foods contain a lot of water or air, their volume increases without adding calories. Examples include oatmeal, apples, and popcorn.
Protein-Rich Foods
Research shows that protein contributes to a greater feeling of fullness compared to carbohydrates and fats, making it suitable for reducing overall calorie intake from meals. Examples include eggs, legumes, various types of fish, meats, and cheese.
High-Fiber Foods
Fiber helps with the feeling of fullness and slows down the movement of food through the digestive system, which aids in prolonging the sensation of fullness. Examples include boiled potatoes, legumes, citrus fruits like oranges and grapefruits, and vegetables.
Lightweight and Low-Calorie Foods
Low-calorie foods can help evoke feelings of fullness and reduce total calorie intake. For example, consuming soup at the beginning of a meal can be beneficial.
Low-Calorie Liquids
Liquids can be very beneficial for weight maintenance; however, they do not reduce hunger like solid foods. One can choose water or citrus juice, low-fat milk, small amounts of 100% natural fruit juice, or nutritious low-calorie vegetable juice.
Foods Rich in Healthy Fats
One of the most common mistakes people make when following a low-carbohydrate diet is not consuming enough fats. If the focus is solely on protein, feelings of hunger will increase, leading to difficulties in maintaining the diet. Healthy fats, such as fatty fish like salmon, olive oil, or coconut oil during cooking, and consuming eggs, nuts, and avocados are recommended.
