When it comes to losing weight in a healthy manner, one of the most important steps to take is creating a sustainable calorie deficit that will allow you to see the results you’re after without depriving your body. This can be approached in a number of ways, but one of the best options is by prioritizing foods within your diet that will keep you full for longer and reduce unnecessary cravings, maximizing your diet’s ability to provide satiety.
Not sure where to start in crafting an eating plan that will do the most for your body without leaving you hungry? We spoke with registered dietitian Zoë Schroeder to discover the five foods which will do the most to keep you full and promote healthy weight loss, so your diet can be optimized to achieve visible results without hinging on deprivation.
Non-Starchy, High-Fiber Veggies
Fiber is one nutrient that works to keep you full and satisfied long after eating, and is often found in natural ingredients such as fruits and vegetables. Integrating fibrous vegetables into your diet is one of the best ways to increase satiety while also providing your body with a variety of vitamins and minerals that are great for your overall health. “Cruciferous vegetables like cauliflower, broccoli, brussels sprouts, cabbage, carrots, take up a lot of room in your stomach and make you feel really full without being high in calories,” explains Schroeder. “You can eat a big volume without hindering your weight loss goals. It is hard to overeat on veggies - when you are full, you pretty much stop eating.”
Protein
Protein is undeniably one of the best macronutrients for promoting muscle growth and supporting a faster metabolism, but it can also help to keep you full for longer as well. “Protein is the most satisfying macronutrient which is why it is important to include it with each meal and snack,” says Schroeder. “This is super important for weight loss so that you actually can sustain energy and satiety between meals and not feeling hungry again, grazing around for a snack an hour later.” Some great lean protein sources are ground turkey, eggs, and chicken. If you follow a vegan diet, tofu and beans are going to be your best bet for getting the most out of your meals.
Healthy Fats
Healthy fats are another vital macronutrient, and for good reason. While they often get a bad rap as people assume they’re causing fat gain, eating healthy fats can actually help to keep you full for longer and avoid unnecessary snacking throughout the day. “Avocados, nuts, seeds, and olive oil are very satisfying. Adding some healthy fats to your meals is a good way to feel sustained and satisfied,” notes Schroeder. Moderation is still key with all nutrients, but eating a variety of healthy fats within your day will ultimately prove to be beneficial for your weight loss goals.
Beans
A healthy source of plant-based protein, beans can promote successful weight loss for a number of reasons. “Beans are super filling and satisfying because of their high fiber and protein content which makes them a great food to include in your day regularly if you are trying to lose weight,” explains Schroeder. If you’re lacking inspiration for your winter meal menu, consider cooking up a soup packed with cruciferous veggies and beans, and you’ll have a dish that will keep you full for hours while still tasting delicious.
Hot Liquid
For the cold winter months, soups and teas are some of the best food items to warm you from the inside out. But not only this, they can also help to keep you full for healthy weight loss. “Hot liquid makes you feel more full than just the water you drink (usually) and you can use broth based soups (filled with the other good stuff above) to curb your hunger and help promote satiety on your weight loss journey,” explains Schroeder. The added bonus of having soup as a meal is that it’s great to make in bulk so you can cut down your time in the kitchen throughout the week while still seeing results on the scale.
