I hate that feeling of having just eaten and not even 40 mins later, I start feeling peckish – So I walk to the kitchen, open the fridge about 10 times as nothing in there seems like it will satisfy that peckishness…
Here are some foods that will fill you up for longer which will in turn help you lose weight!
Porridge is a great breakfast choice for keeping you full until lunchtime.
Oats are a wholegrain, which means they contain all three parts of the grain – the nutrient-rich inner germ, the starchy endosperm and the fibre-rich outer bran layer.
Top tip: to keep calories down make porridge with water or semi-skimmed milk and sweeten with an artificial sweetener rather than syrup or honey. Adding fresh fruit such as berries or a banana will add even more fibre to keep you going for longer.
The humble spud is often seen as a dieting enemy, but research reveals that potatoes actually help to fill you up thanks to them being packed with starchy carbohydrates.
When looking at the Satiety Index and which 38 foods kept us the most full for two hours after eating them, boiled potatoes came in at the top spot, beating wholegrain bread, brown rice and bananas.
Top tip: as an alternative to chips, make wedges. Simply cut a medium potato into eight wedges, spray with a spray oil and bake until the inside is soft and the outside is crunchy.
There’s heaps of good research to suggest that eating soup before a meal improves satiety so you eat less and take in fewer calories as a result. It’s far more effective – and a whole lot tastier – than drinking a glass of water with a meal to help fill you up.
Tip tip: opt for low-fat varieties, rather than filling up on rich, creamy soups. Good soup choices include vegetable, bean, lentil, mushroom, chicken, carrot and potato soup.
Research shows that eating eggs for breakfast can help to stop hunger kicking in so that you eat less for the rest of the day, and lose weight as a result. In one study, overweight or obese women who ate eggs rather than bagels for breakfast reported greater feelings of satiety during the morning and consumed significantly less calories, protein, carbohydrates and fat at lunchtime
Top tip: avoid fried eggs and instead go for boiled, scrambled, poached or make an omelette using a spray oil.
When it comes to foods to fill you up, most of you might think bananas would be the number one fruit choice. But according to the satiety index, oranges are almost twice as filling as bananas for the same amount of calories.In developing the satiety index, Australian researchers gave volunteers 240 calories worth of food – that equates to around 240g of banana (two large bananas) or 650g orange (four oranges).
Top tip: choose a whole orange rather than orange juice. It contains more fibre, and research shows that drinks don’t fill us up as much as food.
Thinking about all of these foods is making my mouth water….! :)