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Eat The RIGHT Stuff. Feel Satisfied. 

Eat The RIGHT Stuff. Feel Satisfied.

Throughout the Re-Boot, and hopefully throughout your day to day diet afterwards, Revolution Fitness supplies you with recipes and meal plans that are designed to keep you feeling satisfied. Some foods are packed with nutrients that help to nourish your body, but they just don’t keep you feeling full longer as others do, reducing the chances of cravings and most certainly late night binges on the naughty stuff that’s been hidden away to the deepest, darkest corners of your kitchen! So What are they?.  Read on to find out Rev’s top 10 ‘Feel Full’ foods!

What makes some foods more ‘appetite suppressant’ than others?

Before I do give you our favourite ‘feel full’ foods, let me tell you why and how they are …There are two common types of food that work as natural appetite suppressants: foods that are high in water, and foods that are high in fibre. These are classed as ‘high-volume’ foods, and can help to bulk up meals without the additional quantity.

Regardless of taste; what makes you feel more satisfied? An apple or a bit of chocolate? Fruits and vegetables are the most common high-volume foods, and because they’re low in saturated fat and not man-made, you can eat a large amount of them to fill yourself up. These kinds of foods also cause the stomach to stretch, and then empty slowly, meaning you’re less likely to feel hungry after you’ve finished your meal. Filling your plate fruit and vegetables also helps you focus on making healthier choices throughout the day preventing you to reach for naughty foods, which may be the case when following a restrictive diet.

Of course, other types of foods can be filling as well. Healthy fats and lean protein are also known to curb appetite, but they aren’t always low in other types of macronutrients, so it’s important to consume in moderation.

Rev’s Top Ten ‘Feel Full’ Foods:

Avocado

Oh my .. These bad boys are my all-time FAV, and even more so when they keep you satisfied throughout the day! The fibre and healthy monounsaturated fats make avocados a great way to stay full for hours after you eat. You can eat basically add them to anything too!

Apples

Apples are packed with soluble fibre, and contain countless other nutrients, including pectin, which helps to regulate your digestive system, as well as lower blood pressure and bad cholesterol.

Sweet potatoes

These tasty bad boys are often scrutinised for being high in calories and carbohydrates, however, they contain a starch that resists digestive enzymes, meaning they digest more slowly than other foods. And, because they’re packed with fibre, a serving of sweet potatoes is a great way to bulk up a meal without ramping up the quantity of other macronutrients.

Green Leafy Cruciferous Vegetables

We all know that kale, spinach, and other leafy vegetables are incredibly healthy for us, and can be prepared and consumed in so many delicious ways. So why not add them to a meal and not only reap the masses of benefits they include, but also stay satisfies throughout the day!

Flax seeds

Okay, so these aren’t something you’d eat on their own, but they are a great addition to your morning smoothie, salads, and even porridge! Flax seeds are high in soluble fibre and essential fatty acids, meaning that they’ll keep you feeling full and they’ll digest slowly. Add a handful to almost anything for a nutritional kick that keeps your clean eating on track!

Porridge

Porridge isn’t just high in fibre; it also soaks up water, which makes it such a substantial start to your day. Because oats contain a special type of fibre called beta-glucan, they promote the release of satiety hormones and stay in the stomach for longer, leaving you feeling fuller. BONUS!

Fish

Fish is a great way to combine healthy fats and protein. Once in a while, just consider swapping out your portion of chicken for a healthy dose of salmon instead!

Legumes

Legumes like beans, lentils and peas are loaded with fibre and protein. It’s also really easy to add these into soups or mains, such as a bean casserole, making you feel warm and content without reaching for the hob-knobs afterwards!

Nuts

Nuts are a great source of healthy fats and protein, and according to the American Journal of Health in their study of ‘A review of the effects of nuts on appetite, food intake, metabolism, and body weight, they have a positive impact on your appetite. Why> Because they’re energy dense, and even a small amount can leave you feeling full. Almonds and walnuts are great snack choices – just make sure you stick to a serving size and not the whole bag!

Natural Greek Yogurt

Now, we’re not entirely set on dairy as a whole, but if you’re really feeling the cravings mid-afternoon, Natural Greek yogurt is a great example of a food that’s both high in protein and can easily be combined with other foods on our list of ours – so why not add some chopped fruit, nuts or flax seeds to your serving to make it even more filling!

 

 

 

References:

American Journal of Health: ‘A review of the effects of nuts on appetite, food intake, metabolism, and body weight

https://www.sciencelearn.org.nz/resources/1840-digestive-enzymes

https://www.livestrong.com/article/81391-water-soluble-fiber-foods/

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