6 little but filling foods scientifically proven to help you lose weight

Foods that are high in fiber, protein, water, and healthy fats will help you feel full longer. Of these, fiber and protein are especially effective at helping you feel full longer. This is because the digestive system needs more time to process fiber, while protein helps regulate hunger hormones, according to the health website Verywell Health (USA).

Salmon contains nutrients that are good for your health and help you feel full longer.

Foods that help you feel full longer include:

Potato

Potatoes are usually boiled or baked. They are high in fiber, vitamins, and minerals. Some studies have shown that potatoes can help you feel full longer because they contain a protein called proteinase inhibitor 2 (PI2). This helps control your appetite.

Egg

Eggs are packed with protein, vitamins, and omega-3 fatty acids. One large egg has more than 6 grams of protein. A study published in the journal Nutrients found that eating two eggs a day for four weeks reduced levels of the hunger hormone ghrelin.

Oatmeal

Although it cannot help people feel full as much as eggs, oats are still one of the best foods to help increase the feeling of fullness for a long time. Oats contain a type of soluble fiber called beta-glucan, which helps slow down the digestion process and maintain a feeling of fullness for a long time.

Fish

Some studies show that fish protein is more filling than protein from other food sources. Fish that are filling and rich in nutrients include anchovies, salmon, sardines, and tuna.

Watery dishes

Watery dishes such as soups and stews not only hydrate the body but also make you feel full for a long time. The main ingredients of these dishes are meat and vegetables. Therefore, soups contain a lot of protein, fiber, vitamins and minerals. Research shows that with the same amount of ingredients, soups and stews will help you feel full longer than other ways of preparing them.

Lean

Lean meats like beef and chicken are high in protein, which helps keep you feeling full and control your appetite. However, meat should be eaten in moderation. Eating too much can easily lead to a calorie surplus and weight gain, according to Verywell Health .

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