Although it’s easy to think of food as the enemy when you are trying to lose weight, it can also be your friend. A few well-chosen food options can provide you with the nutrients and energy you need, while also helping you to lose weight instead of hindering your efforts.
One of the worst things about dieting is having to deal with hunger, and certain foods are better than others when it comes to providing satiety and making those hunger pangs go away.
It’s true! And some of the best appetite suppressant foods may already be chilling out inside your fridge.
The Most Low Calorie Filling Foods
When you are looking for low calorie filling foods in your refrigerator, the common denominators are protein and healthy dietary fats. Foods which are high in protein and healthy dietary fats are usually much more filling, and contain lower amounts of calories overall. Some foods with high-amounts of fat are higher in calories, but the suppress your appetite well and you will eat less calories throughout your day because of them.
Keep reading below to find 9 excellent filling low calorie foods!
1.) Cottage Cheese
Love it or hate it, cottage cheese is low in calories and fat, so it’s a good diet food choice. Cottage cheese is also high in protein and provides a generous amount of calcium.
Apart from being crucially important for muscle growth, high-protein foods are known to offer a hunger quelling effect.
That’s one of the reasons a lot of people choose to lose weight by following a high-protein diet. There is even a Cottage Cheese Diet, which could be seen as being a variation of the theme and may work particularly well because research shows calcium-rich foods stimulate fat burning and suppress fat accumulation.
2.) Greek Yogurt
Yogurt is also a source of protein and calcium, so it’s a good choice for anyone who is looking for something to accompany a light meal or a healthy snack.
However, if you are going to go for yogurt, Greek yogurt may be the best option because it has a thicker, creamier texture than other yogurts and this gives it superior value as a stomach filler.
Eggs are such a common fridge item a lot of refrigerators have a special egg storage section built into the door.
Eggs are popular. They are also a versatile food choice that can be cooked in a number of different ways and a meal that contains eggs can be very quick and easy to prepare.
Eggs are filling as well and, during a study that compared the value of eggs to that of bagels (for weight loss), researchers discovered breakfasting on eggs can reduce hunger levels for up to 24 hours.
Belly pork and some of the other cuts that have a high-fat content are best avoided, but pork loin can be a very good addition to a healthy, low-calorie meal or snack.
Lean pork is 27-30% protein, so it’s good for curbing your hunger and for feeding your muscles as well. In fact, lean pork is so nutrient dense it’s a healthier food option than chicken.
Turkey is another meat that is high in protein and low in fat. It also has another virtue that makes it a deserving contender for some of the shelf space in your fridge: turkey is a good source of tryptophan (amino acid).
When it enters the brain, tryptophan is converted to serotonin. This feel-good hormone improves the mood and reduces the appetite, so gobbling up some turkey could help you look as good as you feel.
Scientists have discovered people who eat a diet that contains plenty of fish tend to be blessed with reduced hunger levels.
This is believed to be due to the way certain compounds in the fish interact with a hunger-suppressing hormone called leptin. Cod can be a particularly good choice, but research suggests halibut is the most filling fish of all.
See Also: Health Benefits of Salmon
If you are a vegetarian, the chances are you may also have some tofu inside your fridge.
If you’re not, maybe you should create space for some. A little tofu every now and again will provide some variety to your diet and, apart from being full of protein, tofu also provides zinc, calcium, iron, and some other important minerals.
It’s a healthy food option and, thanks to the presence of a compound called genistein, tofu can be extremely good for taking hunger cravings away.
Tomato flesh is high in dietary fiber. It also contains a lot of water and air. All of these things allow tomatoes to be a good stomach-filling fruit, but it gets better. Researchers at Kyoto University in Japan have discovered tomatoes contain a compound that may help certain individuals to burn extra fat.
It’s called 9-oxo-ODA.
Some people gain weight due to abnormalities in their lipid metabolism and 9-oxo-ODA may be able to help people with this problem by kick-starting biological processes that reduce the effect of the abnormalities.
Hummus is a tasty Middle Eastern dip that mainly consists of chickpeas. With the exception of vegetarian households, it’s not a particularly common fridge item in many countries of the world, but if you haven’t got any hummus in your fridge maybe you should.
A study published in Appetite, in April 2010, found eating 104g of chickpeas per day provides the stomach with an increased sense of fullness, while also improving bowel regularity.
Additional Reading: Vegan Protein Sources