10 Low Carb Foods That (Seriously!) Fill You UpArticle posted in: Nutrition
When you’re trying to maintain a healthy weight on a low carb diet, hunger can kick in and cause some gnarly cravings. Try adding these 10 low carb foods to your menu!
Sometimes it feels like we need to eat dense, carby foods to fill up fast. However, according to The American Journal of Clinical Nutrition, it has been shown that ingredients rich in protein and fiber are better at satisfying hunger. It is recommended to consume foods high in protein, fiber and water to fight hunger the healthy way and ensure your stomach is satisfied until the next meal.
We’ve put together a list of satiating, low carb foods that you may want to consider adding to your diet. Find out which South Beach Diet-approved ingredients will fill you up and combat cravings without costing you carbs!
Try these 10 filling low-carb foods to satisfy hunger and fight cravings:
At the top of our list of satisfying low carb foods is zucchini. Known as a delicious summer squash, zucchini is a versatile and nutritious food to eat when you want to fill up. Due to its high fiber and water content, zucchini contributes to healthy digestion and can keep your hunger at bay. Zucchini is also a low-calorie food containing only 17 calories per cup, according to the United States Department of Agriculture (USDA). Despite its low calorie content, Healthline states that it packs a powerful nutrient profile rich in antioxidants, vitamins and minerals. Other benefits such as improved vision, weight loss and heart health have also been associated with eating zucchini.
Not sure what to do with zucchini? Make these Zesty Italian Zucchini Boats! >
Cauliflower is another low-calorie food with a high nutrient payoff. Loaded with fiber, cauliflower can improve digestion and keep you feeling full. According to Healthline, this cruciferous veggie also contains high amounts of antioxidants, vitamins and minerals that you may miss out on in your regular diet. Cauliflower can contribute to weight loss and is the perfect substitute for many high carb ingredients including rice, potatoes and legumes. Get creative and have fun with cauliflower as a low carb alternative!
Check out this healthy dinner idea for Cauliflower Crust Margherita Pizza! >
3. Lean Meats
You can enjoy lean meats as a tasty and satisfying meal on your South Beach Diet meal plan. According to Healthline, lean meat is a rich source of protein. Protein plays a huge part in building muscle within the human body and can also provide fast and powerful effects to sate hunger. Lean meats such as turkey breast, sirloin, flank steak and chicken are great sources of protein to fuel and fill up your body in a low carb way.
If you’re looking for meals made with lean meats, we’ve got you covered with our recipes for Shredded Chicken Chili and Easy Chicken Parmesan! No time for meal prep? Stock up on our fully prepared Chicken Broccoli and Riced Cauliflower! >
Avocados are an amazing source of fiber, healthy fats, vitamins and minerals, says the Academy of Nutrition and Dietetics. When in search of a filling snack idea, look no further! Eat half an avocado to promote fullness and aid digestion. Just be sure to watch your serving size as it’s higher in calories than most other fruits and vegetables. This superfood is a smart one to have on hand to elevate the flavor and nutrient profile of salads, eggs and smoothies. It will stop cravings before they even start!
Avocado is so versatile. Enjoy this 5-Ingredient Chocolate Avocado Pudding! >
Eggs are loaded with nutrients, offering many potential health benefits to promote weight loss and help ward off hunger. According to Eggnutritioncenter.org, eggs are rich in protein and nutrients, yet low in calories. They provide a great value to your daily diet and can help you stay fuller for longer. One study, published in the Journal of the American College of Nutrition, discovered that people who ate eggs for breakfast experienced superior feelings of fullness and reduced hunger compared to those who ate bagels for breakfast. We think they are an “eggcellent” addition to your low-carb menu!
Peanuts, cashews, almonds and walnuts are tasty and filling snack ideas. They can also make a nice crunchy addition to healthy meals like salads and smoothie bowls! Thoroughly chewing nuts has also been linked to a reduction in hunger, says the American Journal of Clinical Nutrition.
Like meat, seafood is a great source of protein. This makes it a filling and healthy meal to enjoy that’s low in calories and carbs. Fish are also loaded with heart-healthy omega-3 fatty acids, says The American Heart Association. According to a study, published in Appetite, omega-3 fats have been shown to reduce hunger and enhance fullness in overweight individuals.
Need a healthy and hearty seafood dish? Make our Five-Spice Salmon recipe >
8. Cottage Cheese
Cottage cheese is a versatile protein. Try adding it to different meals or enjoy it alone! With a smooth texture and mildly sweet flavor, cottage cheese can be a nice filling ingredient to keep on your menu. It’s low in fat and calories yet high in protein and nutrients, says Healthline. Cottage cheese is a great source of calcium and other vitamins and minerals. Try using cottage cheese as a substitute for ricotta or mix it in with eggs for a protein-packed breakfast that keeps hunger at bay!
Looking for cottage cheese ideas? Click the link below for some cheesy inspiration:
9. Portobello Mushrooms
Mushrooms have been greatly utilized as an alternative to meat due to their hearty texture, rich flavor and dense nutrient profile. Portobello mushrooms are rich with protein and fiber to promote slow digestion and eliminate nagging hunger pains. A study, published in Appetite, indicates that eating mushrooms may be better at reducing hunger as well as fat intake when compared to eating red meat.
Full of natural sweetness and nutrients, certain berries make a great snack idea on a low-carb menu. They boost your energy without adding too many carbs to your day. According to Healthline, most berries have a rich nutrient profile and are loaded with fiber to satisfy your stomach until the next meal. Strawberries, raspberries and blackberries are great low carb options to enjoy for a boost of antioxidants and vitamins. Berries have also been shown to be beneficial for disease prevention and weight management.
Berries are the perfect dessert. Check out our recipe for Blueberry Muffins! >