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5 foods that keep you fuller for longer

When you’re trying to lose weight, it may feel counterintuitive to snack on nuts and avocado. But taking in a moderate amount of healthy fats can prevent you from snacking on less healthy, calorie-rich foods.

One small thing: Keep small packets of almonds or cashews in your drawer or handbag – they make a healthy snack and go a long way to help curb your hunger during a busy day.

Losing weight is synonymous with eating only low-kilojoule foods, right? Not really.

Eating healthy, nutrient-dense foods can actually help stabilise your blood sugar and curb your cravings for empty-calorie snacks during the day.

Why eating can help with weight loss

Including these nutrient-dense foods can help your weight-loss journey, as you’re more likely to keep to your plan and less likely to indulge in the quick pick-me-ups, such as chocolate and sugar-laden cold drinks.

Here are five foods that can help make you feel fuller for longer:

1. Avocados

Avocados are full of healthy monounsaturated fats (the good kind) and folic acid, as well as fibre, which helps you feel fuller for longer. Mash avocado on wholegrain toast and enjoy with a poached egg for breakfast to keep you energised until lunch.

2. Eggs

Eggs are not only packed with protein and a host of vitamins, they’re also incredibly filling. You’ll find that if you have eggs for breakfast you’re unlikely to need anything to snack on until midday. Versatile eggs can be boiled or poached and served on wholegrain toast, or used in omelettes with a veggie filling of mushrooms, tomatoes and onions.

3. Almonds

When you need a quick and simple pick-me-up during the day, almonds are one of your best bets. Almonds contain healthy fats and a variety of vitamins, plus they can also help avoid that dreaded mid-afternoon slump as they provide sustained energy. Choose the healthier raw, unsalted almonds and have just a handful as they are calorie dense.

4. Yoghurt

Dairy products, such as yoghurt, have been shown to help with weight loss as they are a good source of protein and can also keep you feel satisfied for longer. A study published in the journal Appetite in 2013 assessed what type of afternoon snacks were less likely to result in the participants overeating. Greek yoghurt led to reduced appetite and a longer feeling of fullness, compared with other snacks. Low-fat yoghurt with little or no added sugar is the smart choice and will help keep your calories in check. Buy plain yoghurt and jazz it up with a sprinkle of cinnamon and sliced banana for a healthy snack.

5. Beans and legumes

Beans and legumes pack a fibre punch and can add a good amount of protein to salads and stir-fries. It’s the protein and fibre in legumes and beans that help you stay fuller for longer, reducing your need to snack in between meals. Not sure where to start? There are so many ways to eat beans and legumes , from curries and casseroles to stir-fries.

If you have a question for our dietitians, click here, or to find a dietitian in your area, visit adsa.org.za. To get in touch with us, email healthhotline@pnp.co.za.

References:
https://www.unlockfood.ca/en/Articles/Cooking-And-Food/Vegetables-and-Fruit/All-About-Avocados.aspx
https://www.ncbi.nlm.nih.gov/pubmed/23022602
https://www.unlockfood.ca/en/Articles/Grocery-Shopping/How-to-Choose-the-Best-Yogurt.aspx