You should have known this sooner.
1. Eggs
Why:
Eggs are high in protein and healthy fats, which help keep you full for longer. They also have a very low calorie count relative to their nutritional value.
How to Use:
- Eat boiled or poached eggs for breakfast to reduce snacking later.
- Avoid frying with too much oil or butter.
- Combine with vegetables for a more filling meal.
2. Greek Yogurt
Why:
It’s packed with protein and probiotics that improve digestion. The high protein content also helps control appetite and boosts metabolism.
How to Use:
- Choose plain, unsweetened Greek yogurt.
- Add berries or a small amount of honey for flavor.
- Use it as a healthy snack or breakfast base.
3. Oats
Why:
Oats are rich in soluble fiber, especially beta-glucan, which helps you feel full and supports fat burning.
How to Use:
- Eat oatmeal in the morning with fruit and nuts.
- Avoid instant oats with added sugar.
- Can also be used in smoothies or as a base for healthy pancakes.
4. Leafy Greens (Spinach, Kale, Lettuce)
Why:
They are low in calories and carbohydrates but very high in fiber, vitamins, and minerals. Great for adding volume to meals without extra calories.
How to Use:
- Add to salads, smoothies, soups, or stir-fries.
- Use large lettuce leaves as a wrap alternative.
- Eat raw or lightly steamed to preserve nutrients.
5. Chia Seeds
Why:
These tiny seeds are rich in fiber and can absorb water to expand in your stomach, helping you feel full longer. They also provide omega-3 fatty acids.
How to Use:
- Mix into yogurt, smoothies, or oatmeal.
- Make chia pudding by soaking them in almond milk overnight.
- Drink with water and lemon for a fiber boost.
6. Salmon (or Other Fatty Fish)
Why:
Rich in healthy omega-3 fatty acids and high-quality protein, salmon helps regulate hormones that control appetite and fat storage.
How to Use:
- Bake or grill salmon with herbs and lemon.
- Pair with steamed vegetables or leafy greens.
- Eat 2–3 servings per week.
7. Apples
Why:
Apples are high in fiber and water, which make you feel full without many calories. They also help regulate blood sugar levels.
How to Use:
- Eat whole apples as a snack instead of juice.
- Add apple slices to oatmeal or salads.
- Eat before a meal to reduce overall calorie intake.