happy being - march 23rd 2023

The Best Foods For Satisfying Appetite and Feeling Full (And Some To Avoid)

Have you ever found yourself feeling hungry soon after eating a meal, even though you thought you had eaten enough? You're not alone.

Many people struggle with feeling hungry or unsatisfied after meals, which can lead to overeating and weight gain.

 Fortunately, there are several foods that can help to satiate appetite and keep you feeling fuller for longer periods of time.

In this article, we'll explore the best foods to eat that satiate appetite and the scientific evidence behind their effectiveness.

Each serving of happy being nourished features 15g of protein and polyphenols that improve gut health.

Protein-rich foods:

A study published in the American Journal of Clinical Nutrition found that increasing protein intake can help to reduce appetite and increase feelings of fullness.

Protein has a high satiety value, meaning it helps to keep you feeling full for longer periods of time.

Additionally, a review of 24 studies published in the journal Obesity Reviews found that high-protein diets can lead to significant reductions in body weight and fat mass.

Fiber-rich foods:

A study published in the Journal of Nutrition found that consuming a high-fiber meal can increase feelings of fullness and reduce hunger compared to a low-fiber meal.

Fiber slows down digestion and helps to keep you feeling full for longer periods of time.

 Additionally, a review of 44 studies published in the journal Nutrients found that higher fiber intake is associated with lower body weight and body fat.

Healthy fats:

A study published in the International Journal of Obesity found that a high-fat meal can help to reduce appetite and increase feelings of fullness compared to a low-fat meal.

Healthy fats, such as monounsaturated and polyunsaturated fats, can help to increase feelings of fullness and reduce hunger.

Additionally, a review of 53 studies published in the Journal of the Academy of Nutrition and Dietetics found that replacing saturated fat with unsaturated fat can lead to significant reductions in body weight and body fat.

Water-rich foods:

A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming a low-energy-dense meal, which is a meal that contains a high amount of water and low amount of calories, can help to reduce hunger and increase feelings of fullness.

Foods that are high in water, such as soups, stews, and salads, can help to fill you up without adding too many calories.

Spicy foods:

A study published in the British Journal of Nutrition found that consuming spicy foods, such as chili peppers, can help to reduce appetite and increase feelings of fullness.

Capsaicin, the compound that gives chili peppers their spicy flavor, has been shown to increase energy expenditure and reduce appetite.

Foods to avoid:

Spicy foods:

Processed and refined carbohydrates: Foods that are high in refined carbohydrates, such as white bread, pasta, and sugary snacks, can cause a spike in blood sugar levels and lead to a subsequent crash, which can leave you feeling hungry soon after eating.

Sugary drinks: Beverages that are high in sugar, such as soda, juice, and sports drinks, can add a significant amount of calories to your diet without providing satiety. These drinks can also lead to a spike in blood sugar levels and subsequent hunger.

Fried foods: Fried foods, such as french fries, fried chicken, and onion rings, are often high in calories, unhealthy fats, and sodium. These foods can leave you feeling heavy and sluggish rather than satisfied and energized.

Snack foods: Snack foods, such as chips, crackers, and candy, are often high in calories and low in nutrients that promote satiety. These foods can also be easy to overeat, leading to excess calorie intake and subsequent weight gain.