Eating less doesn't have to mean battling hunger all the time. There are plenty of foods that can keep you feeling satisfied even in smaller portions while helping you combat weight gain.
1. Pumpkin
This veggie is packed with fiber, which not only helps you feel fuller for longer but also plays a crucial role in regulating digestion. Research indicates that increasing fiber intake can significantly improve metabolic health and reduce the risk of obesity-related diseases [1].
2. Low-Fat Greek Yogurt
Greek yogurt is loaded with protein, making it an excellent choice for quick satiety. Additionally, it contains beneficial probiotics that can enhance gut health and may aid in weight loss by improving metabolic function [5].
3. Dark Chocolate
Surprisingly, dark chocolate is not just a treat; it's rich in antioxidants and magnesium, which can help with weight reduction. Its antioxidant properties have been shown to combat oxidative stress, a factor often linked to obesity and metabolic disorders [4].
4. Oatmeal
Oatmeal makes for a fantastic breakfast option because it's full of protein and fiber, providing energy that lasts for hours. It pairs wonderfully with antioxidant-rich fruits like raspberries and blueberries, which further enhance its health benefits by providing additional vitamins and minerals [3].
5. Protein Powder
A hearty fruit smoothie packed with protein can keep you feeling full and energized for a longer period. Research suggests that protein supplementation not only boosts your metabolism but also aids in muscle building, which is crucial for maintaining a healthy weight [2].
Got questions? Ask a doctor now!
References:
- Delia Pei Shan Lee, Aiwei Peng, Fransisca Taniasuri, Denise Tan, Jung Eun Kim. Impact of fiber-fortified food consumption on anthropometric measurements and cardiometabolic outcomes: A systematic review, meta-analyses, and meta-regressions of randomized controlled trials.. PubMed. 2023.
- Morteza Nemati, Neda Bozorgtabar, Maha Hoteit, Zahra Sadek, Abdullah Almaqhawi, Ali Rashidy-Pour, Nematollah Nemati, Mohammad Rashidi, Niloofar Karimi, Mitra Khadamosharieh, Reza Bagheri, Ayoub Saeidi, Maisa Hamed Al Kiyumi, Katie M Heinrich, Hassane Zouhal. Antioxidant supplementation boosts the advantages of CrossFit workouts on oxidative and muscle damage markers in obese males.. PubMed. 2024.
- Taylor M Martinez, Rachel K Meyer, Frank A Duca. Therapeutic Potential of Various Plant-Based Fibers to Improve Energy Homeostasis via the Gut Microbiota.. PubMed. 2021.
- Chung Shil Kwak, Mi-Ju Kim, Sunyeong Park, In Gyu Kim. Antioxidant Activity of Sprouts Extracts Is Correlated with Their Anti-Obesity and Anti-Inflammatory Effects in High-Fat Diet-Fed Mice.. PubMed. 2021.
- Chenchen Liu, Dongyu Kang, Jingmei Xiao, Yuyan Huang, Xingjie Peng, Weiyan Wang, Peng Xie, Ye Yang, Jingping Zhao, Renrong Wu. Dietary fiber and probiotics for the treatment of atypical antipsychotic-induced metabolic side effects: study protocol for a randomized, double-blind, placebo-controlled trial.. PubMed. 2021.