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Food that fills you up

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food that fills you up

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Can’t seem to quell hunger pangs that strike during those agonising hours between breakfast and lunch? Don’t reach for that bag of crisps just yet. Instead, learn how to eat strategically and select food that satiate you easily. Have a look at this list of healthy and delectable food that will make you feel full for longer periods of time.


Downing a piping hot bowl of oatmeal for breakfast in the morning may be more beneficial than you think it is. Certainly, most know that oatmeal contains a substantial amount of fibre that aids the digestive system. However, it is a lesser known fact that this very fibre found in oatmeal is actually a kind of soluble fibre called beta-glucan. Responsible for giving oatmeal its dense texture, beta-glucan is a kind of fibre that not only helps to lower cholesterol, but also fills you up for an extended duration, as it slows down the digestive process.

Dark Green Leafy Vegetables

Vitamin-rich and containing few calories in general, vegetables are one of the healthiest types of food around. However, if eating strategically is your goal, then it is important to identify which of these vegetables are more adept at satiating your appetite.

Among the various hues of green, it is the dark green variety that works best. Dark green leafy vegetables such as spinach and kale have been found to naturally contain a type of structure called thylakoid, which acts as a natural appetite suppressant. Add a generous serving of green leafy veg to your meals and you’ll have the perfect weapon to deter those hunger pangs!


Trying to eat clean but tired of all those raw veggies? The good news is that you can throw in some fat into your diet. The right kind of fat, that is. The monosaturated fatty acids in avocados have actually proven to be good for health. Instead of being stored in the body, these kinds of fat have a higher likelihood of being converted into energy. This energy is, in turn, slow-burning, decreasing your chances of getting hungry easily. Avocados also contain several different vitamins and minerals, including about twice the amount of potassium found in a banana.

Lean Protein
Unlike carbohydrates, which cause a spike and subsequent drop in blood sugar that stimulates sensations of hunger, lean protein is a more substantial food choice when it comes to satiating appetites. Try salmon, a lean meat that is high in omega-3 fatty acids and vitamin D. Low in fat and calorie content, it makes a healthy and hearty meal that helps stave off those undesirable cravings.

Hot Sauce

Seeking to add some flavour to your food? Ditch the cream-based sauces and seasonings in favour of hot sauces. Besides containing fewer calories and a lower fat content than cream-based sauces, these delicious, sweat-inducing condiments also increase metabolism, making the body’s fat-burning capabilities more efficient. Most importantly, though, research has actually proven that red peppers do work well as appetite suppressants, and a dish taken with some hot sauce is more likely to make you feel fuller for a longer duration than one without.

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