There are several factors that determine how filling a certain food is compared to its calorie content. The calorie/satiety ratio is calculated using the satiety index. This defines how different foods give you that full feeling while lowering your calorie intake.
Certain foods rank high on the list when it comes to satisfying hunger while avoiding overeating and weight gain.
Foods that are filling tend to have an increased level of water or air so they don’t add on the extra calories. Protein is more filling than fats and carbohydrates, meaning you don’t need to eat large volumes to feel full. High fiber is another food group that helps you reach the satiety index without gaining weight because these foods move through the digestive tract slowly, reducing hunger cravings for longer.
By choosing the right foods to fill up on, you can avoid increasing your calorie intake.
Try these 15 foods that you can eat a lot of without gaining weight!
Oatmeal
Oatmeal is commonly eaten for breakfast and ranks highly on the satiety index. So, that means it makes you feel full without putting on the pounds. This is because it’s a great source of soluble fiber that slows down digestion and carb absorption.
Broth-Based Soups
Studies have shown that broth-based soups eaten before a meal can lower your calorie intake by 20% because it satisfies hunger and promotes weight loss over time. Avoid creamy, rich soups and stick to the broth.
Legumes
Peas, beans, chickpeas, and lentils are great sources of protein and fiber that have a low energy density. Legumes are 31% more filling (and healthier) than pasta and bread and are much lower in calories. Add more legumes to your diet without adding to your body weight.
Oranges, Grapefruits, and Tangerines
Because of their sugar content, eating too much fruit may not be recommended for weight loss, however, citrus fruits are the exception. They are high in fiber, flavonoids, and vitamin C which assists in satisfying hunger pangs while aiding digestive and liver function.
