How to Feel Full With Less Calories

It's nice to feel full and satisfied at the end of a meal, without eating too much. But in order to do that, you'll need to choose foods carefully so that you can fill up without busting your calorie budget. If you know what makes a food filling, you can incorporate more filling foods into your day and reduce your risk of overeating.

What Makes Foods Filling

There are a few reasons why some foods are more filling than others. Foods that provide protein help to fill you up, because protein takes longer to digest than either fats or carbohydrates. Protein gives foods some staying power.

A little healthy fat in a meal helps fill you up, because fat slows the rate at which your stomach empties. Since food stays in your stomach a little longer, a little dab of fat may make a meal more satisfying.

High-fibre foods can also help fill you up in a couple of ways. One type of fibre adds volume to foods without adding calories. And another type of fibre slows the rate at which your stomach empties,which helps keep you fuller for a longer time.

Seven Foods That Can Help Fill You Up

Eggs. Protein is more filling than fat or carbohydrate, and a single egg provides almost 7 grams of protein for less than 70 calories. And eggs are super-versatile for both main dishes and as snacks. Make it even more filling: Add vegetables. Their water and fibre content will help fill you up. Add veggies to an omelette, or slice a hard-boiled egg onto some fresh tomato slices for a filling snack.

Oatmeal. Oatmeal is a rich source of soluble fibre, which swells up and thickens when it comes in contact with liquid. Soluble fibre makes food more filling and slows digestion time. A small portion of oatmeal makes a really filling snack. Make it even more filling: Combine your oatmeal with protein. Try cooking rolled oats in milk or soy milk, then stir in some protein powder once it's done cooking.

Bean soup. Like oatmeal, beans are an excellent source of water-soluble fibre, plus they have an added advantage in that they contain protein, too. A typical bowl of black bean soup could provide about 15 grams of healthy plant protein.

Raspberry Protein Shake. A protein shake made with protein powder, milk or soy milk and raspberries will fill you up with a one-two punch of protein and fibre. Make it even more filling: Add ice cubes to your shake and blend for several minutes. Ice thickens up the shake, and the long blending time pumps lots of air into your shake, increasing the serving size.

Greek Yoghurt. Greek yoghurt packs twice as much protein as traditional yoghurt. A typical single-serve container has about 15 grams of protein and less than 100 calories. Make sure to avoid any brand that contain added sugars.

Avocado. Good-for-you fats like those found in avocado slow digestion time, which helps give avocado its staying power. Make it even more filling: Combine with some protein. Mix mashed avocado with canned tuna and stuff the mixture into whole grain pita bread, spread on top of a few whole-grain crackers as a snack, or scoop onto mixed greens for lunch.

Grapefruit. Like most fruits, grapefruit has a good amount of water and fibre, both of which fill you up. Since it's lower in sugar than most fruits, it has fewer calories per bite. Make it even more filling: Combine with some healthy fat. Avocado-grapefruit salad is a classic combination. Simply toss red grapefruit sections and avocado slices with a little vinaigrette made with olive oil and white wine vinegar.