It sounds impossible, but there are actually certain foods that can satisfy hunger cravings without packing on the pounds. The key is to indulge in a meal that has a high satiety value, which describes how filling the food is compared to its calorie content.
This so-called “satiety index” measures the ability of various foods to make you feel full and ultimately reduce your calorie intake over the course of a full day.
That kind of eating is what will keep the pounds off, and some foods are just way better at both satisfying hunger and discouraging overeating than others.
We’re not just talking about rabbit food here, either. You can eat real, satisfying food yet stay slim and healthy. In fact, #7 is a straight up snack that you can eat all day long if you want!
1. Boiled Potatoes
Many people avoid potatoes due to their high carbohydrate content, but there is no need for this. Potatoes are very nutritious as long as they aren’t fried. More than that, potatoes contain resistant starch that acts like soluble fiber in the digestive system. This helps you feel full with fewer calories.
Studies show that cooking and then cooling potatoes increases the level of resistant starch. Heating and cooling them repeatedly further raises that level. So not only are potatoes delicious and nutritious, but they become more so when you eat them as leftovers.
2. Whole Eggs
Eggs, and especially egg yolks, have been unfairly characterized as heart-attack-inducing cholesterol bombs. But while they do contain a fair amount of cholesterol, studies have shown that eating eggs does not raise bad cholesterol levels. On the contrary, eggs represent a complete protein, which means that they contain all nine essential amino acids.
Protein is a lot more filling than simple carbohydrates, so eating eggs in the morning can keep you on a good track all day. One particular study found that people who ate eggs for breakfast were able to lose more weight and trim their BMI (body mass index) further than people who had a bagel.
Oatmeal is a super filling dish because it contains a ton of fiber and soaks up a lot of water when cooked. Yeah, it’s pretty bland, but it can be flavored up so many different ways. Fruit, nuts, and brown sugar are all great choices.
Oats also have a lot of a type of insoluble fiber called beta-glucan, which has been found to slow the absorption of carbs and suppress appetite throughout the day.