How To Eat For Weight Loss That Will Actually Keep You Full

One of the main challenges that comes with weight loss is actually keeping it off. It can be so easy to see the weight pile on, but when you’re tasked with getting rid of it, it can feel like a mountain.

To help with weight loss efforts, it’s good to find foods that will actually keep you full, rather than sustain you for a few hours before you have the urge to eat again. Snacking can be one of the biggest issues when it comes to putting on weight or plateauing your efforts.

To eat for weight loss while staying full, it’s all about eating the right types of food to ensure your body doesn’t send you those food hunger signals too much and too often.

Best Strategies for Sustained Fullness

When it comes to sustaining fullness, there are a number of strategies to adopt. The fuller you feel after each meal, the less likely you’ll be to want to snack or overindulge, which can cause us to overeat the higher fat and sugar foods for that instant fix.

Prioritise protein

When it comes to protein, incorporate lean protein like eggs, fish, beans and lentils with every single meal you have. This helps to boost satiety and metabolism. Protein is a staple for your diet and something that can really help many people when it comes to losing weight and maximising their efforts in the gym.

High-volume and low-calorie foods

Eat more of the non-starchy vegetables where possible. This could include broccoli, leafy greens and tomatoes. The same goes for fruits, as these all provide high volume and water content without the high calories.

Boost fibre intake

Boosting your fibre intake helps greatly when it comes to weight loss. It helps in slowing your digestion and preventing blood sugar spikes from occurring. It’s useful to consume around 25-35g of fibre daily, whether that’s whole grains or vegetables.

Use the ‘plate method’

The ‘plate method’ is a good one to use when it comes to reducing calorie intake and increasing fullness. Fill at least half your plate with non-starchy vegetables. It’s a great way to get more of the healthier food onto your plate than filling it with processed foods and food with high sugar or salt content.

Healthy fats in moderation

It’s all about having healthy fats in moderation. You can always treat yourself in life and indulge every so often, but it’s the moderation most of the time that helps keep you in good shape. Include small amounts of healthy fats to help increase your satiety.

Drink plenty of water

Water is something your body needs to survive and thrive. Choosing water over sugar drinks is crucial to staying hydrated and also benefiting your satiety.

A good amount of water to have every day is in the region of a litre to two litres. That’s not always attainable, especially if you have a habit of running to the toilet every half hour. However, even if you can get close to those benchmarks, you’ll find that you’ll feel fuller throughout the day without the urge to snack on food.

Foods That Keep You Full

Knowing the specifics on food that will keep you full is a great way of making sure you stay fit and healthy.

With that being said, here are some food suggestions that will hopefully keep you fuller for longer:

• Boiled new potatoes - A good source of fibre to help you feel fuller for longer.

• Eggs - Excellent source of protein.

• Oatmeal/porridge - High fibre and water content.

• Soups - Broth-based soups that offer high volume and low calories.

• Legumes - Beans and lentils that can increase satiety by 31%.

• Lean meats and fish - High in protein to keep you satisfied.

Habits for Long-Term Success

To achieve long-term success for your weight loss efforts, there are certain habits you’ll want to implement.

For example, it’s good to eat slowly and avoid watching TV while you’re eating. This can very easily lead to overeating. Distracted eating in general can lead to overindulgence, so try to eat at the dinner table without any technology to distract you, including your phone.

Stick to consistent, planned meals to avoid intense hunger pangs. That way, you’re going to feel less hungry as time goes on. The type of food really matters, so where you can and can, consume mostly whole foods. This is a lot better than processed alternatives, which will only be temporary when satisfying your hunger.

Losing weight is tough, but you can very easily improve your efforts and success by eating the right food.