Big Appetite? 5 Foods to Fill You Up FastArticle posted in: Diet & Nutrition
You’ve finally reached your goal weight and are enjoying the South Beach lifestyle to its fullest. You worked hard to get the weight off and you want to maintain this success. All too often, many people will put back on the weight that they worked so hard to lose. This could be due to a variety of reasons, however, one of the main culprits is a ravenous appetite.
Thanks to the South Beach Diet’s strategy of drinking plenty of water throughout the day, many people experience less hunger with our plans. However, what really combats hunger and overeating is the type of food we advocate. Our meal plans are filled with proteins, healthy fats and high fiber foods. All of these options take the body longer to metabolize and burn as energy, keeping you feeling full and satisfied longer.
There are many foods that are both hearty and healthy. We put together a list of ingredients that will fill you up and help you maintain your success. These picks will work for those on our diabetes or maintenance plans. However, if you’re following our keto-friendly program, please keep in mind that some of these ingredients may not fit into your meal plan during the weight loss phase due to their higher carbohydrate content. You will need to calculate your daily net carbs to ensure that they fit into your 50 gram limit.
Here are five healthy foods to satisfy your appetite:
1. Sweet Potatoes
Boiled potatoes provided the highest levels of satiety on The Satiety Index, a study published in the European Journal of Clinical Nutrition. The Satiety Index was developed at the University of Sydney to measure different foods’ ability to satisfy hunger. A fixed amount (240 calories) of 38 different foods was fed to participants who ranked their feelings of hunger every 15 minutes over the course of two hours. After the initial two hours, participants were allowed to eat from a small buffet where scientists measured how much they ate.
Even though they were rated the most filling, that doesn’t mean we want you to eat boiled potatoes every day. In fact, potatoes aren’t an approved food here at South Beach due to their higher glycemic index. According to Harvard Health, the glycemic Index measures how fast a food increases blood sugar. Foods that are higher on the glycemic index will increase blood sugar faster, while foods that are lower will cause a slow and steady increase. Here at South Beach Diet, we prefer sweet potatoes over other types of potatoes. Healthline explains that sweet potatoes are lower on the glycemic index and provide more fiber and vitamin A.
Try these Baked Sweet Potato Fries >
The United States Department of Agriculture (USDA) recommends that Americans eat two servings of fish each week to maintain heart health and reduce the risk of cardiovascular disease. Salmon is the poster child for their recommendation because it’s loaded with vitamin D and long chain omega-3 fatty acids. According to the USDA, long chain omega-3 fatty acids reduce triglycerides, blood clots and arrhythmias. A November 2008 study published in the journal Appetite suggests omega-3 fatty acids may also increase satiety in people who are overweight and obese. The high amount of protein (the most filling macronutrient, according to Healthline) in each serving of salmon is what has the most direct correlation to satiety, suggests The Satiety Index. In fact, the index rated fish the second highest on the list: higher than all other protein-rich foods.
Enjoy this Baked Salmon Salad >
Whether they’re rolled, crushed or steel cut, instant or old-fashioned or sold as oatmeal or porridge, oats scored third on The Satiety Index. In addition to protein and a host of vitamins, minerals and antioxidants, whole oats contain the soluble fiber beta-glucan, says Healthline. This is a specific type of fiber that has been shown to help reduce LDL cholesterol, regulate blood sugar levels and reduce risk of heart disease. Soluble fiber also slows down digestion, allowing for a prolonged sense of fullness. A January 2015 study published in Annals of Nutrition and Metabolism found that participants who ate oatmeal for breakfast were less hungry and ate 31% fewer calories than those who ate corn cereal.
Use your oats to make this Strawberry Shortcake “Milkshake” >
It’s no secret that eggs are filling. It’s even backed up by science. A study, published in the Journal of the American College of Nutrition, compared the feelings of satiety in participants who ate eggs for breakfast versus a bagel. They found that those who ate eggs experienced more satiety and ate less over 36 hours compared to those who ate a bagel. Eggs are also high in protein, vitamins and minerals and are shown to reduce the risk of heart disease, says Healthline. Suppress your appetite for hours with a hearty egg breakfast!
Wake up to these Poached Eggs in Red Sauce >
5. Brown Pasta
Here’s why so many people love the South Beach Diet: Some carbs are okay! Brown or whole wheat pasta can be enjoyed on occasion as a good carb. That means you can still have spaghetti and meatballs whenthe craving strikes. Brown pasta ranked high on the Satiety Index, likely because whole grains are so fiber-rich and high in volume. When you’re buying whole grain pasta or bread, don’t rely on color alone. Read the ingredients label and confirm that your selection really is made from 100 percent whole wheat flour or brown rice, quinoa, soy or spelt. There are also many varieties made from beans or legumes. Top your pasta with a healthy pesto made from olive oil, pine nuts and basil or go with a classic unsweetened tomato sauce.
Curb your appetite with this Eggplant and Ricotta with Whole Wheat Penne >