One of the keys to losing weight is controlling your hunger- which is easy if you always feel satisfied. Knowing which healthy foods are the most filling, and incorporating them into your regular diet plan is the best way to make sure you feel full after eating, so you can eat less without feeling deprived. It’s just a matter of being smart about the calories you consume, and making a few changes to what and how you eat.

Here’s how you can eat less and feel more satisfied…

What to eat:

Protein

Getting a decent amount of protein in your diet plays a part in helping you to feel full and satisfied from the calories you consume. It also helps to build up lean muscle mass, and can help your metabolism to work faster, both of which greatly contribute to effective weight management. When you’re trying to lose weight, you should aim to eat about 0.8 grams of protein per kilo of body weight each day.

Choose plant and animal proteins that are low in fat, like fish, white meat poultry, and lean cuts of red meat. Trying to cut down on meat intake?  No problem. Fill up on legumes (like lentils, chickpeas and kidney beans), quinoa (a versatile, tasty high-protein grain) egg whites, fat free dairy products, tofu and tempeh, nuts and veggie burgers.

Fibre

Foods that are high in fibre to keep your blood sugar levels stable and help you to feel more satisfied after eating. That’s because it helps to slow down your digestion, so you feel full for longer. Dietary guidelines recommend eating 20-35 grams of fibre each day, but studies show that most of us only get half that amount.

There are two types of fibre, and often both are present in the one food. Soluble fibre, which comes mostly from the insides of fruits and vegetables, forms into a gel in your digestive tract, slowing down digestion and helping you to feel full for longer. Insoluble fibre, found in the skins of fruits and vegetables, as well as whole grains (like whole wheat breads and pastas, oatmeal, brown rice), nuts and seeds, passes straight through the intestinal tract, keeping everything in motion.

Fruits and veggies

Because of their high water and fibre contents, fruits and vegetables are a great way to fill up on a small number of calories. Apples, berries, pears, grapefruit, broccoli, cauliflower and asparagus seem to be especially filling. This is because of their low caloric density- which basically means they have very few calories for their size, so you feel like you are eating a larger volume, without it impacting your diet.

Healthy fats

Adding a small amount of healthy fat into your diet can also help you to feel full faster. Healthy fats (unsaturated fats) fall into two types- monounsaturated (found in olive oil, avocadoes, seeds, and nuts such as cashews and peanuts) and polyunsaturated (found in vegetable oils, fish, and other types of nuts like walnuts and Brazil nuts). So add a little olive oil to your salad dressing, or snack on a small handful of nuts and seeds- it’s good for your heart, and will help you to feel more satisfied.

How to eat:

Eat regularly. Don’t skip meals- it will only encourage you to eat more at the next opportunity. Keep your body adequately fuelled throughout the day by pacing out healthy, nutritious meals and snacks. That way, you’ll never feel starving, and you’ll help keep your metabolism working and burning more calories.

Start with veggies. A good way to feel fuller and prevent overeating is to start your lunch and dinner with a salad or a broth-based, vegetable-filled soup. Research has shown that this can help you to eat fewer calories during your meal- and because they take longer to eat, they can also help to curb your hunger. 

Use a smaller plate. Most of us tend to eat with our eyes, not our stomach. If you find it hard to leave food on your plate, start with a smaller portion on a smaller plate. You can always go back for seconds if it’s honestly not enough, but it finishing off a whole plate can make you feel more satisfied. Fill up your plate with vegetables first, then add the rest of your meal. Changing the ratios can allow you to eat the same volume with fewer calories.

Eat more slowly. It takes your brain 20 minutes to realise that your stomach is full, so slowing down can help you to prevent overeating. That means you can get to the point of being satisfied, without being overly full. Take the time to enjoy your food, and if you’re still hungry when you’ve finished, sit and drink a glass of water for another five to ten minutes- then see how you feel.