10 Foods to make you feel full

When trying to keep the right weight and a healthy eating, we often need to find tricks that can help us not to over eat or eat food that won’t be good for us.

This is why we bring you here a list of some foods that are healthy and will keep your belly full for longer, avoiding you to eat unhealthy snacks or over eating at meal time.

1. Apples: if you eat an apple approximately a half hour before a meal, the fibre and water from the apple will fill you up, so you won’t eat a lot later. 

2. Avocado: eating half an avocado with your lunch may help you fell full for the rest of the afternoon.

3. Beans, lentils and chickpeas:  Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich superfoods that also pack in fibre, antioxidants, B vitamins, and iron. Eating more of them may also help you control your appetite.

4. Soup: a low calorie soup eaten before the rest of your meal, will fill your belly and make you eat less. 

5. Dark chocolate: When you're craving something sweet, reach for dark chocolate. Research suggests dark chocolate can help reduce blood pressure and protect the heart and brain. It's also more filling than milk chocolate and may help curb cravings for both sweet and salty foods.

6. Eggs: Starting your day with eggs will leave you satisfied until lunch. The power's in the protein which reduces hunger pangs and increases fullness during the time between breakfast and lunch. 

7. Nuts: Nuts are another filling food that may help you eat less. "Nuts are essentially designed by nature to control appetite because they're rich in healthy unsaturated fat, along with bonus protein and fibre".

8. Oatmeal: Consider ditching cereal for warm, gooey oatmeal. Oatmeal will keep you feeling fuller longer. Oatmeal is higher in fibre and protein and also has higher amounts of beta-glucan–the sugars that give oatmeal its heart-healthy properties, hydration, and molecular weight compared to ready-to-eat cereals.

9. Water: Being low on H2O can trick you into believing you're hungry. Why? The symptoms of hunger are similar to those of being dehydrated: low energy, reduced cognitive function, and poor mood. So next time you're craving an afternoon snack, drink a tall glass of water and wait 10 minutes. Chances are, your hunger pangs will pass, and you'll have saved hundreds of calories.

10. Whey protein: Dairy whey—one of the two proteins that make up milk products—may be the most filling type of protein. 

Any other tips or experiences you want to share? 

Best,

Gilda