The 10 best filling foods

filling foods 10 foods that keep you full for a long time and help you lose weight

Anyone who has ever tried to lose a few kilos knows (and fears) it: the ravenous appetite. Whether in the office, in the car or at home on the couch – constantly trying to conquer it. But why do you give yourself the stress in the first place?

If you eat the right foods, you’ll never have to deal with cravings again. How it works? Very simple: with low-calorie filling foods. You can find out what they are here.

If you want to lose weight first and foremost, our professional plan is the best way to go:

The 10 best filling foods

  • Training and nutrition plan
  • your start for sustainable weight loss success
  • all exercises as picture and video
  • no equipment necessary
  • simple, delicious weight loss recipes
  • workout and nutrition plan
  • Your start for sustainable weight loss success
  • all exercises as picture and video
  • no equipment necessary
  • simple, delicious weight loss recipes
  • 48-page PDF for all devices

Start your weight loss project with a turbo! Our proven combination of training and nutrition makes the start extremely easy for you. So you will see in only 2 weeks already the first successes and a lifestyle, on which you can build up in the sequel. So you can expect lasting success even after the 2 weeks. Cool, or?

As far as training is concerned, 3 sessions per week are on the program. Here we rely on highly effective bodyweight training, more precisely: High Intensity Interval Training – an ingenious fat burning method. Not only do we get your heart rate and metabolism up to speed, but we also preserve valuable muscle mass (unlike pure cardio training). The circuit is also varied – in contrast to boring running laps.

Our diet plan will not leave you hanging or starving. Instead, it’s all about protein-rich foods, paired with natural, high-volume foods (especially healthy vegetables). You can and should also eat valuable fats, as they give you the energy you need for a carbohydrate-reduced diet. In combination with the training you can definitely lose 2 kilos of weight in 2 weeks.

Every start is hard. But with our specially designed 2-week-combination we take you by the hand and provide you with valuable strategies that you can use for further success even after the 14 days. So, best to start directly!

You are already a customer? Then log in here.

after successful payment you will receive an e-mail with a download link. If you have any questions, send a message to [email protected]

Why do I have cravings? Interpret the feeling of satiety correctly

You are hungry all the time? Then you eat either much too little and / or the wrong foods. The feeling of hunger and satiety can be specifically controlled through nutrition, which you can take advantage of especially when losing weight. Stomach stretching stimuli play an important role in this process. But not only the stomach, also the brain and various hormones control hunger and satiety.

But we don’t want to make it more complicated than it already is. In summary, it means that your stomach stretches due to food intake and hormones are released at the stomach wall due to this stretching. They send the message "I’m full" to the brain. However, the stimulus transfer takes about 20 minutes.

So always give your body enough time when eating, so that the feeling of satiety "speaks" at all can report.

Also the blood sugar level has a big influence on your hunger feeling. A falling blood sugar level automatically means "hunger", while a high blood sugar level activates your satiety center. If you eat a lot of empty calories – i.e. sweets or white flour products without added value for the body – the blood sugar level rises quickly and provides an energy boost. Those short-chain carbohydrates provide you with quick, but not long-term energy. Means: The saturation does not last long and the hunger announces itself short time later again.

Here you will find tasty fat burning recipes plus a training plan:

The 10 best filling foods

  • Training and nutrition plan
  • your start for sustainable weight loss success
  • all exercises as picture and video
  • no equipment necessary
  • simple, delicious weight loss recipes
  • Training and nutrition plan
  • your start for sustainable weight loss success
  • all exercises as picture and video
  • no equipment necessary
  • simple, delicious weight loss recipes
  • 48-page PDF for all devices

Start your weight loss project with a turbo! Our proven combination of training and nutrition makes it extremely easy for you to get started. So in just 2 weeks you will see your first successes and a lifestyle that you can build on in the future. So you can expect sustainable success even after the 2 weeks. Cool, or?

In terms of training, 3 sessions per week are on the program. Here we rely on highly effective bodyweight training, more precisely: High Intensity Interval Training – an ingenious fat burning method. This not only gets your heart rate and metabolism up to speed, but also preserves valuable muscle mass (unlike pure cardio training). The circuit is also varied – in contrast to boring running laps.

Our nutrition plan will not leave you hanging or hungry. Instead, it’s all about protein-rich foods, paired with natural, high-volume foods (especially healthy vegetables). You can and should also eat valuable fats, as they give you the energy you need for a low-carb diet. In combination with the training you can definitely lose 2 kilos of weight in 2 weeks.

Every start is hard. But with our specially designed 2-week combination, we take you by the hand and provide you with valuable strategies that you can still use after the 14 days for further successes. So, best to start right away!

You are already a customer? Then log on here.

After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]

Protein and fiber: the best filling duo

But which foods make then now long full, but not fat? On the one hand, low-calorie foods with a large volume, such as vegetables or salad, which fill the stomach particularly quickly. They are therefore ideal for eating full, because they saturate quickly.

But the best fillers are foods rich in protein and fiber, as studies show. Dietary fibers are indigestible plant fibers that swell up in the stomach, increase their volume and activate gastric distension. High-fiber foods are not necessarily low in calories – but they are healthy – because they contain many vitamins, minerals and complex carbohydrates.

Protein is also a good ally in the fight against excess kilos, because protein-rich foods not only make you feel full for a long time, they are also real fat burners. The processing of proteins is hard work for your body, during which a lot of extra energy is burned. Studies show how helpful a protein-rich diet is for losing weight.

The 10 best weight loss foods

The following foods make it easier for you to lose weight, because they are healthy and saturate for a long time. Combine it in meals or simply snack on it in between meals.

1. Highest filling index: potato

Australian researchers developed a satiety index that indicates how full individual foods make us feel. The potato landed on place 1. Not entirely surprising, as the easily digestible starch is already broken down in the mouth. This makes the brain realize that energy is now coming, and the first satiety sets in. With potatoes you can eat your fill without having a guilty conscience. By the way, low-fat fish and oatmeal came in 2nd and 3rd place.

2. High protein, low fat: Quark

Keep low-fat quark in your fridge at all times, because its nutritional composition is simply unbeatable: 100 grams of low-fat quark provide a whopping 13 grams of protein at only 71 calories. The creamy protein bomb also scores with its low fat content (less than 1 gram of fat) and only 3 grams of carbohydrates. Due to its high protein content, quark is digested slowly and remains longer in the stomach. You can also reach for Skyr, but low-fat quark is in no way inferior to the hip best-seller and is much less expensive.

3. High-quality protein bomb: egg

Since protein-rich foods are among the top fillers, chicken eggs can’t be missing from our list, of course. The high-quality protein (7 grams of protein per egg) can not only be optimally utilized by the body, but also saves you from cravings. That’s because protein satiates you far longer than carbohydrates or fats do.

Eggs are healthy and versatile in the kitchen

Plus, they fire up your metabolism: Your body has to expend a lot of energy to digest the proteins, ergo: You burn extra energy just digesting protein-rich foods. The same applies to fish and meat, of course.

4. Complex carbs and fiber: Legumes

The combination of dietary fiber and vegetable protein makes pulses one of the best filling foods of all. Studies show that dishes based on protein from peas and beans are more filling than those based on animal protein. But to prevent your belly from bloating too much after eating kidney beans, peas or lentils, it’s a good idea to season the pulses with aniseed, fennel and caraway seeds. It is also important to drink plenty of fluids so that the dietary fiber swells in the gastrointestinal tract and can keep you satiated for a long time. If you drink too little, you risk constipation.

5. A healthy start to the day: oatmeal

Whether you’re more the tender or the hearty type: Oatmeal should be a regular on your breakfast table. They are made from whole grains and are therefore a source of healthy carbohydrates. However, the coarse version has one advantage: the crunchy consistency requires a longer eating time. With identical fiber content, satiety occurs more quickly here. This way you tend to stop eating earlier and avoid a too heavy start to the day. A study also shows that oatmeal is much more filling than other breakfast cereals.

Our Tip: Add 1-2 tsp of chia or flax seeds to your oatmeal. They contain a lot of fiber, but also protein, calcium and omega-3 fatty acids. You can find even more healthy omega-3 sources here.

You can find even more healthy breakfast ideas here:

  • Cookbook
  • 25 delicious recipes
  • Nutritional information included
  • PDF available on all devices
  • Cookbook
  • 25 delicious recipes
  • Nutritional information included
  • PDF available on all devices

Imagine being woken up by the sun’s rays on Sunday morning and knowing that a delicious and balanced breakfast awaits you. In this Cookbook slumber 25 breakfast recipes, with which you start optimally into each day.

It is based on protein-rich and fiber-rich ingredients. It keeps you full for a long time and your body gets all the nutrients it needs for the day. In addition, the fiber stimulates your digestion – so you could say: This cookbook is a must-have!

As a rule, we rarely vary our breakfast, but you can change that with this: Start the download and look forward to your varied breakfast!

You are already a customer? Then log on here.

After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]

6. Filling snack: apple

Researchers found that an apple as an appetizer lowers calorie intake at lunch by 15 percent – including the apple, of course. This is attributed to the ratio of size and calories: It takes until the fruit is eaten, and in that time the first satiety already occurs. By the time the main course follows, stomach space has already been used up, and the portion is smaller. Apples also contain lots of healthy fiber, like pectin. This makes apples an ideal filling snack for in between meals.

7. Low-calorie all-rounder: vegetables

Most vegetables are very low in calories, with around 20 calories per 100 grams. Zucchini, eggplant& Co. have a low energy density and are therefore ideal for weight loss. Thanks to its large volume, you can really fill up your plate and eat your fill of side dishes.

But to make sure the veggies don’t just fill you up in the short term, combine them with healthy sources of fat: Curd enhanced with linseed oil takes longer to metabolize and stays in your stomach longer. It keeps you full. Why not try a vegetable stir-fry with linseed oil and herb curd?.

8. Plenty of air makes you feel fuller for longer: Salty popcorn

Popcorn helps you lose weight? Yes, because air in food increases its volume, making the portion seem larger. This provides a longer chewing fun, and you get full faster than with meals with little volume. Popped corn is really healthy when you prepare it yourself. All you need is popcorn corn, oil and a pot with a lid. So, if you’re going to nibble, popcorn instead of chips, studies suggest too.

9. Pure or as a smoothie: bananas

Bananas are excellent sources of energy and a popular pre-workout snack because they provide magnesium, potassium, vitamin C as well as vitamin B6. The yellow fruit becomes especially interesting when it comes to turning smoothies into "hunger killers". For this, cut bananas into small pieces, freeze them and throw them into the blender while frozen. This creates a thick consistency and consequently greater satiety.

10. Lots of protein and healthy ballast: quinoa

The trendy grain is more than just a super carbohydrate supplier: In addition to the extra portion of fiber, it scores with 12 grams of protein per 100 grams – twice as much as rice! It also contains a large number of minerals and vitamins, so quinoa is preferable to rice and couscous, and not just in the filling category.

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