Hunger-Busting Foods that Fill You Up, Fast!
Eat more and still lose weight-seriously!-by shopping from this list of hunger-busting items that are sure to curb cravings.
Baked Potato
The tater has been unfairly demonized. It's actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes higher, reporting that they felt fuller and ate less two hours after consuming them. Although potatoes are often shunned because they're considered high in carbohydrates, they shouldn't be. Whether baked or boiled, they're loaded with vitamins, fiber and other nutrients. Result? You get steady energy and a lasting satisfied feeling after eating them.
Feel Even Fuller: Eat baked and boiled potatoes skin-on to get more fiber for just 160 calories a pop.
Bean Soup
Soups have a high water content, meaning they fill your stomach but don't have a lot of calories. Broth-based bean soups contain a hefty dose of fiber and resistant starch-a good carb that slow the release of sugar into the bloodstream-to keep you satisfied. Fiber and water stretch your stomach, activating receptors that signal that you aren't hungry anymore. All that for a measly 150 calories per cup of black-bean soup.
Feel Even Fuller: resist the cracker pack on the side in favor of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own. Don't like soup? Make a vinegar-based salad featuring lentils, black-eyed peas or kidney or navy beans.
Plus: 26 Hearty and Healthy Soup Recipes »
Greek Yogurt
In a 2011 study, Harvard researchers found that yogurt was the best food for shedding pounds: Over time, people who downed more of it lost weight without trying. Consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady. Greek yogurt contains twice the protein and less sugar than regular yogurt. This normalizes blood sugar and keeps you from feeling hungry longer.
Feel Even Fuller: Top yogurt with fibrous foods, like raspberries or a cereal such as kasha GoLean crisp Cinnamon Crumble.
Plus: Learn How to Make Greek Yogurt »
Find seven more foods that will fill you up fast here.
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