As the heart of the home, it is only natural that you gravitate to the kitchen to indulge in its many delectable delights. But, when it comes to fighting back the battle of the bulge, or just to focus on eating for health, it becomes very difficult to stave off hunger, and wait until the next meal. One of the easiest ways to tackle this challenge is to eat foods that are high in protein and fiber. They can keep you feeling full and satisfied for longer so your mind can feel free to focus your attention on other things.
Rich in monounsaturated fats, avocados take a long time to work their way through the digestive system. Also high in protein and fiber, it forms a thick gel like substance that keeps you feeling full for much longer. Thus, avocado is as effective as any weight loss supplement in the market if you are looking to cut out that extra fat.
This tiny little veggie packs quite a punch. They are bursting with a spicy flavor but are low in calories. Eat just a few of them and you’ll feel like you’ve eaten a whole meal. Because they are high in fiber you can eat about 9 of them and only consume about 20 calories (and they’re fat free!).
3. Flax Seeds
Whether it’s flax seeds or flax meal, this high-fiber food is also rich in omega-3 fats. They cut your appetite because the hard shell is difficult to digest. Therefore, it moves through the system at a slower pace. All you need is one teaspoon added to your favorite foods and you’ll last a lot longer before your next meal.
A half cup of chickpeas contains nearly 6 grams of fiber. Their nutty taste makes it possible to eat them alone as a snack or add them to some of your favorite recipes. They are low in calories so you can eat them almost any time you get a craving for something to munch on.
5. Greek Yogurt
Greek yogurt is thicker than most other yogurts and its creamy texture can make you feel fuller even after only eating a small amount. You can eat it alone or add nuts and fruits to get an extra dose of protein to make you feel even more satisfied.
This tropical fruit is low in calories but has about 5 grams of fiber in each. You can eat it raw or add it to your favorite smoothies. No need to seed or core it as every part of it is completely edible. Mix it with Greek yogurt and you’ll get a double dose of protein and even more fiber.
Each stalk of celery has only 6 calories and a single gram of fiber. While that may not seem like much, think of all the dishes you can add celery to. From adding it to your morning breakfast to adding it to your soups at night. And you can eat a lot of it and still not go over your calorie allowance.
Legumes are a great source of plant-based proteins and can be eaten alone or added to all sorts of dishes including soups, salads, chilis, etc. Their fiber content is also very high. They are made of complex carbs, so they are difficult to break them down. Thus, they stay in the system longer, helping you to feel full and avoid those hunger pains.
9. Hearts of Palm
With only 41 calories per cup and 4 grams of fiber, crunchy hearts of palm make a healthy choice. They can be added to your favorite soups or salads or cooked in chicken stock and lemon juice and eaten on their own as a side dish.
Having a hearty soup can last you for a surprisingly long period of time. Studies have shown that eating a cup of soup before a meal, will fill you up much faster and you’ll eat around 100 calories less. For better weight loss, choose broth-based soups with lots of chunky low-fat ingredients.
When you’re trying to cut back on the foods you eat, always eat with your mind first. Research shows that when you are distracted while eating, you are more likely to eat more even when you’re not hungry. By adding these appetite curbing foods to your regular diet and eating mindfully, you won’t have much of a desire to eat more and will feel satisfied for much longer.