Foods to keep you fuller for longer revealed

Foods to keep you fuller for longer revealed

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    Dieting to some can mean constant hunger pangs, deprivation and misery but it doesn’t have to be that way.There are a number of foods, which as well as being packed with nutrients, help boost satiety, keeping you fuller for longer.

    Instead of opting for sugary, refined-carbohydrate foods, which are often marketed as low fat, but will in fact will make you hungrier have real, fibre-rich whole foods that will aid with keeping the weight off.


    Forget sugary breakfast cereals, crack open an egg for your breakfast. These little gems are packed with protein (16 per cent of our daily needs), helping to keep you full till lunchtime. They also containt essential nutrients such as biotin, iodine, selenium and Riboflavin.


    It’s time to ignore the low fat dietary advice and switch to full fat. This means incorporating butter, cream and full fat milk into your diet. Not only do they contain more goodness but the fat will keep you feeling full and satisfied for longer.


    Packed with healthy fats, essential nutrients and fibre. The Nutritional Journal claims it boosts satiety, reducing hunger pangs. Try a few slices with your egg and bacon for breakfast, or add it to your salad or lunchtime sandwich.




    Eating an apple whenever you are hunger is said to curb hunger pangs, particularly sweet cravings. Kelly Osbourne is not the only one this has worked for. Research shows you consume almost 200 calories less per meal when you adopt this principle.

    Glucomannan Fibre

    Food manufacturers are starting to look at ways of using this in our foods to keep us fuller for longer but in the meantime, you can buy these in capsule form. Just like any fibre, it swells in the stomach, giving us a full feeling so we then eat less. It also helps keep your bowel healthy.


    A handful of almonds has been shown to aid weight loss by generating satiety. They are also packed with over 15 essential nutrients. Have a little container of nuts to snack on throughout the day.


    Coconuts contain fat-burning  fatty acids which control the appetite as well as helping the body burn more fat

    Protein takes longer for the body to digest, therefore keeping you fuller for longer.

    Green Tea


    Green tea has been shown to help aid weight loss and just like water, it will help rehydrate.

    Beans and pulses

    A great source of protein and fibre means that pulses are harder for the body to digest, so they keep us feeling full for longer. Make you own hummus by whizzing together chickpeas, tahini paste, garlic and olive or flax oil; a fantastic snack with some vegetable crudités


    A useful prebiotic that helps keep our digestive tract in good health, but sauerkraut also has been shown to help curb the appetite. There is even a three- day sauerkraut diet where followers claim to lose pounds.


    Chilli helps speed up the metabolism and as such is supposed to help us burn more fat

    Helps speed up the metabolism and as such is supposed to help us burn more fat. Some research also claims it can suppress the appetite for up to five hours after eating. Add to salads, main meals and even soups.

    Dark Chocolate

    When you have a sugar craving, try a square or two of dark chocolate with at least 75 per cent cocoa content. This will release feel-good endorphins and should satisfy the sugar craving.


    Sauerkraut helps keep the digestive tract in good health

    Keeping you fuller for longer, oats also are great to ‘mop-up’ toxins, so great if you have an upset tummy or when hung over.

    Unbreen Fatima
    Broadcast Journalist from Pakistan. Currently associated with DW as Freelance Correspondent. Several years of experience as a journalist in radio, newspaper, online and TV journalism.


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