14 Foods That Keep You Full And Help You Lose Weight

Welcome back to Healthy Mind - Think Big! If you’ve tried any diets for weight loss, then you know they limit you from eating certain foods. How awesome would it be to eat something you want and still lose weight! Sounds like a dream come true right? It's possible!  

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Normally people who want to lose weight are advised to cut back on calories. This leads to an increase in hunger and appetite which is counterproductive to the diet plan. Foods that are high in fiber and water content will keep you full while not affecting your weight. This means eating low-calorie and high-volume food. 

Mint? Water? What about different types of soups? Stay tuned to see if your favorite food made the cut! 

#1 Apples 

Kicking off our list with one of the healthiest fruits in the world. The humble apple is easily available and loved by all! No matter what kind you choose, all of them are packed with antioxidants, vitamins, and essential nutrients. Every part of an apple has some significance. For example, its skin contains a compound which aids in losing weight. They are also a healthy choice for reducing the risk of obesity, heart disease, and diabetes among other things. The dietary fiber present in an apple helps keep you full, and longer. 

What’s your favorite healthy dessert? Share the recipe in the comments section below. 

#2 Legumes 

The next time you want a second helping of your favorite beans doesn’t hesitate. Beans and legumes are rich in plant protein, vitamin B, fiber, iron, and calcium. Some of them are also low in fat which makes them a great addition to weight loss diet plans. Being high in fiber, they keep you full, and including them at breakfast will help you power through the day. They contain nutrients that are found in meat with the exception of saturated fats and iron. Legumes like black-eyed peas and kidney beans are perfect for vegetarians and vegan diets. 

#3 Spices 

The right amount of spices in any food can elevate a dish from good to excellent! Did you know that some spices have weight loss properties? They’ve also been used for their medicinal properties for thousands of years. Spices like turmeric, cayenne, and black pepper help with weight loss. Curcumin causes the body mass index to reduce. Another key component present in these spices is capsaicin. It targets the nervous system and increases the feeling of being full. They also have therapeutic properties along with protecting and possibly alleviating symptoms from acute and chronic ailments. 

#4 Salmon 

We all know about the magical benefits of salmon. The DHA present in it helps in fighting depression and boosts brainpower. This nutrient also has the capacity to improve your mood. Salmon is a lean protein that improves digestion and leaves you feeling fuller. If you are feeling fuller for longer then you will not be tempted with eating unhealthy snacks in between meals. It contains all the essential nutrients needed for the growth and repair of lean muscle tissues. Having a portion of salmon as a part of breakfast, lunch, or dinner will be enough to meet your daily protein needs. 

#5 Tofu 

Tofu is a popular plant-based protein among vegetarians and people on diets like keto. Made by curdling soybean milk, tofu is a rich source of protein, vitamin E, calcium, and iron. Soy protein, unlike other plant-based proteins, is considered a complete protein and it keeps you feeling full. Eating protein-rich food like this will help in feel fuller for longer and make it easier to stick with a low-calorie diet. Plant-based meals with tofu promote satiety, compared to other processed meat and cheese. Easy to cook and delicious in taste, it is a great way to stay in shape. 

#6 Flax Seed 

Flax seeds have achieved new levels of popularity as a superfood. Rightly so! They are densely packed with rich nutrients like fiber and omega 3 fatty acids, which is the ultimate brain food. When you eat foods that are high in fiber, you feel full for longer. This can help suppress your desire to eat if you’re cutting calories for weight loss. It also stimulates the digestive tract along with stabilizing blood sugar. Sprinkling a couple of flax seeds in your breakfast will boost metabolism for the rest of the day. Adding this seed to your food with ample exercise and physical activity will result in a healthier you! 

#7 Almonds 

Almonds are one of the most trusted superfoods in the world. Packed with the goodness of Vitamin E, manganese, and copper, they help in the development of shinier hair and smooth skin. If unhealthy mid-meal snacking is stopping you from reaching weight loss goals then maybe it is time for you to upgrade your snacking choices. Including almonds in a meal or eating them as a snack can help you to feel full for longer. The next time you find yourself craving a chocolate chip cookie, eat a couple of almonds to get rid of these cravings. 

#8 Mint 

Mint can be easily found in everything from salads and sauces to drinks and cocktails. From a health point of view, it is rich in Vitamin A, folate, manganese, and iron. When compared with other herbs, it has the highest content of potent antioxidants. Its leaves help in relieving indigestion, improving cold or flu symptoms, and may also mask bad breath. Did you know that the smell of this herb is not only calming but is also an effective way of suppressing appetite? If you are looking to cut back on unhealthy snacking habits and lose some weight then try having mint tea before meals. 

#9 Water 

Hydration is key to healthy living. Drinking water right before meals will keep you feeling full and lower your craving for snacks. It will also help in decreasing the size of meals. This happens because drinking fills up space in your stomach. Did you know that just 500ml of water is enough for you to feel fuller? People who drink two glasses immediately before a meal eat 22 percent less food than those who don’t drink any water. Drinking the right amount also helps the body to get rid of toxins and empty out the stomach quicker. 

#10 Pomegranate 

Pomegranates are one of the healthiest fruits on the planet. Loaded with nutrients like Vitamin C K, potassium, and fiber among others, they have powerful medicinal properties. Enriched with the goodness of naturally potent antioxidants and other plant compounds, they help in burning fat and boosting metabolism. Pomegranate juice also helps in suppressing your appetite. It's a healthier way of starting your day and the perfect alternative to sugar-loaded beverages. The Dietary fiber present in them has immense satiation effects. These fibers prolong digestion. This helps in preventing overeating which is much needed to manage weight. 

#11 Popcorn 

Unhealthy snacking is one of the main reasons your weight loss journey crashes. Popcorn, one of the most loved movie-time snacks, is a healthy snack option for losing weight. Low in calories and zero fat or sugar content, it will also make you feel fuller for longer. Low-fat popcorn exerts greater short-term satiety than potato chips. This along with high fiber and dense nutrition makes it an awesome choice of snack for weight loss. Be sure that the popcorn has no butter or caramel which will be counterproductive. 

#12 Soup 

Soups can be made from a variety of combinations of foods and herbs. Not all of them are healthy, some are higher in calories than others. Soups like carrot, corn, creamy cucumber, and tomato will aid in weight loss. Easily included in any diet plan, a bowl of soup reduces your hunger as it is very filling. This means that you can easily feel full with a bowl packed with all essential healthy carbohydrates and other nutrients. It stretches your stomach and can be eaten before any meal of the day. 

#13 Quinoa 

Quinoa has become an incredibly popular superfood. It is a good source of protein, fiber, iron, and vitamin B6. It is organically grown, gluten-free, and contains no GMOs. Even though technically not a cereal grain, it still counts as whole-grain food. It is rich in fiber, a component important for making you feel fuller and curbing your appetite. The high protein and good fat in quinoa boost metabolism and keep you energetic enough to power through the day. Whip up a quinoa salad or top up your breakfast porridge, or it is a great replacement for rice. 

#14 Cucumber 

Cucumber is known for having high water content. This cooling veggie has several health benefits, one of them being electrolyte content that fights dehydration. Putting its slices in water also helps in detoxification and has a cleansing effect. Drinking lemon and cucumber water on an empty stomach in the morning helps get rid of those extra pounds. Being low in calories and rich in essential nutrients is a great option for snacking if you are on a weight loss journey. Sugar is the main culprit for weight gain and cucumber has zero sugar in it. From sandwiches to salads there are many ways of enjoying this vegetable. 

What are the foods and healthy snacks that help you stay fit? Did they make our list? Tell us in the comments below!

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.

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