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Diet & Nutrition


8 FOODS THAT HELP YOU LOSE WEIGHT AND SATISFY YOUR STOMACH

Trying to lose a few pounds? Feeling full between meals can help. Here are eight
foods to add to your shopping cart that are so satisfying, you won’t even
realize you’re on a diet.

Written By
Beth W. Orenstein

Medically Reviewed
by
Kayli Anderson, RDN of American College of Lifestyle Medicine
on September 26, 2023
FacebookTwitterPinterest
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THE SECRET TO WEIGHT LOSS? EATING HEALTHY FOODS THAT FILL YOU UP FOR LONGER
PERIODS OF TIME.

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Some weight-loss diets can leave you starving — and that’s not the goal. While
eliminating processed foods from your grocery cart is a great way to lose weight
and improve your health (especially ones that are high in empty calories, sugar,
and unhealthy fats), what you add to your cart is just as important. Foods that
are high in fiber and protein, for example, will keep you full and help you
avoid making unhealthy choices.

Just remember, portion sizes are still key, says nutritionist Keith Kantor, PhD,
who is based in the Atlanta area. Overeating — even if the food is healthy —
won’t help you achieve weight-loss results. Here are eight healthy and filling
foods that will help you slim down but also taste great.

1


EAT YOUR BEANS TO FILL UP WITH FIBER

iStock

There are lots of reasons to put beans on your shopping list. Beans are an
excellent source of fiber, and any food that’s high in fiber will be filling,
says Christine Gerbstadt, MD, RD, author of Doctor’s Detox Diet: The Ultimate
Weight Loss Prescription. A ½-cup serving of black beans has 8.6 g of fiber, or
31 percent of your daily value (DV), according to the U.S. Department of
Agriculture’s (USDA) nutrition database; ½ cup of red kidney beans has 6.9 g of
fiber, or 25 percent of your DV, per the USDA; and ½ cup of garbanzo beans has 8
g of fiber, or 29 percent of your DV, notes the USDA.

Plus, fiber helps to fill you up without adding any calories to food (since our
bodies can’t digest fiber), explains Kelly Kennedy, RD, staff nutritionist for
Everyday Health. Fiber also takes longer to digest and adds bulk to food, she
adds. A small study found that a high-fiber, bean-rich diet increased satiation
and reduced hunger.

Beans also stimulate the production of the gut hormone cholecystokinin (CCK),
which slows gastric emptying and can help to suppress appetite, research has
shown. All of these benefits may lead to weight loss. One study showed that a
high-fiber, bean-rich diet was as effective as a low-carbohydrate diet for
losing weight.

Meal Prep Inspiration A veggie chili or a bean-based stew will fill you up
without weighing you down, suggests Kennedy. She also loves the convenience of
canned beans, which can be rinsed (to reduce the sodium content) and added to a
rice dish or on top of a salad for more protein and fiber.

2


SAVOR SALMON TO FEEL FULL, LONGER

Rawpixel/Unsplash

Why put salmon on your list of foods for weight loss? Among its many health
benefits, salmon is a great source of protein — 3 ounces (oz) of wild Atlantic
salmon has about 16.8 grams (g) of protein, per the USDA.

And your protein choices do matter: Researchers at Harvard’s T.H. Chan School of
Public Health have noted the connection between proteins and weight loss as part
of a broader study of the diet and lifestyle habits of more than 120,000 people
over 20 years. Specifically, the researchers found that those who got their
protein primarily by eating red meat, processed meat, and chicken with skin
gained more weight over time than people who got their protein primarily from
lean options like seafood and skinless chicken.

Protein-rich foods are filling foods because protein is metabolized more slowly
than fats or carbohydrates, explains Dr. Gerbstadt. Salmon is also one of the
best sources of heart-healthy fats known as omega-3 fatty acids, adds Kennedy.

Meal Prep Inspiration Try baking or grilling salmon — you can have a 3-oz
portion for dinner and flake the leftovers over salad greens for lunch the next
day, says Kennedy.

3


ENJOY EGGS FOR A PROTEIN-RICH BREAKFAST

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Eggs can help with weight loss because they are high in protein (two large eggs
have 12.6 g), and it requires more energy to break down a protein than it does a
starch, which many breakfast foods, including bagels, cereals, and muffins, are
made up of, says Dr. Kantor.

If you’re worried about high cholesterol, you may want to consider eating more
egg whites than yolks, but odds are you don’t have to worry too much. Some
people are considered “hyper-responders” to dietary cholesterol (cholesterol in
the foods we eat), but it’s a small percentage of the population, says Kennedy.
For the majority of people, eating foods with cholesterol does not significantly
affect their blood cholesterol levels. The American Heart Association’s
guideline is that most people can eat one whole egg or two egg whites per day as
part of a healthy diet.

Meal Prep Inspiration Add hard-boiled eggs to your salad for a low-calorie
protein, or try egg whites and cucumber with salt and pepper for a snack, says
Kennedy.

 

4


NOSH ON NUTS TO DECREASE YOUR APPETITE

iStock

Nuts pack in protein and fiber, according to the Mayo Clinic, which makes them
filling foods. A daily serving may also help you lose weight, according
to another study from Harvard researchers. And a separate study found that
people on a 12-week diet that included a handful of mixed nuts daily had higher
levels of serotonin (a hormone that can decrease appetite) than those who didn’t
eat nuts.

However, the calories from nuts and nut butters can add up quickly because they
are such a rich source of healthy fats, says Kennedy. While this fat is not a
bad thing and is actually good for you, it’s important to keep an eye on portion
size when eating nuts. Kennedy recommends keeping your portion size to 1.5 oz,
or a small handful of nuts, each day. (The amount of fat differs from nut to
nut; for example, 1.5 oz of whole almonds have about 21 g of fat, notes the
USDA). If you find that you’re not losing weight, take a look at your portion of
nuts again and see if you need to make adjustments. It’s also important to
choose nuts without any added fat, sugar, or salt, which can decrease the
overall healthfulness of the nuts, Kennedy advises.

Smart Snacking Tip Thinly spread 1 tablespoon of peanut butter or almond butter
on a piece of whole-wheat toast for breakfast and add a sprinkle of slivered
almonds on steamed green beans at dinner, says Kennedy.

5


POP SOME POPCORN FOR A GUILT-FREE SNACK

iStock

Your brain lags behind your stomach — it takes about 20 minutes for digestive
hormones to send the signal to your brain that you’re filling up, says Kennedy.
That’s one reason popcorn is high on Gerbstadt’s list of filling foods that can
help you lose weight: It takes a long time to eat popcorn, and the more slowly
you eat, the more likely you are to start feeling full before you overdo it.

Popcorn is also a good source of fiber, making it a filling food, too, says
Kennedy. One cup of air-popped popcorn has 1.2 g of fiber, per the USDA, but
since a serving of popcorn is usually considered to be more than 1 cup, the
fiber adds up. To be considered a good source of fiber, a food has to contain
just 2.5 g of fiber, which can be reached at just about 2 cups of popcorn (and
just 62 calories plain).

Smart Snacking Tip Use a hot-air popper and you’ll save on fat and calories,
Gerbstadt says. Or pop your corn on the stove with a minimal amount of oil,
suggests Kennedy.


6


GO FOR GREEK YOGURT FOR MORE PROTEIN AND LESS SUGAR

iStock

Greek yogurt is another chart-topper on the list of smart foods for weight loss,
says Kantor. It’s a great choice because it has more protein and less sugar than
most other yogurts. While the amount of protein can vary from brand to brand,
one 7-oz container of plain, low-fat Greek yogurt has about 20 g of protein and
7 g of sugar, according to the USDA. And this sugar is naturally occurring from
the lactose in the milk, and not added sugar.

Greek yogurt is also a good source of calcium, with about 230 milligrams per
7-oz container (about 18 percent of your DV). A study in the journal Diabetes
Care found that a diet rich in dairy calcium intake enhances weight reduction in
people with type 2 diabetes.

Meal Prep Inspiration Make a parfait of Greek yogurt and fresh fruit for
breakfast or as a dessert, or use Greek yogurt as a base for thick and creamy
smoothies, suggests Kennedy, who recommends using plain Greek yogurt without any
added sugars.


7


CHOOSE CHILI PEPPERS TO BOOST YOUR METABOLISM

Shutterstock

The higher your metabolism, the more calories you burn, even when you’re at
rest, says Kennedy. Various studies, such as one in the journal Bioscience
Reports, have suggested that capsaicin, the active ingredient in chilies and
other peppers that makes them spicy, may help boost metabolism (although no
individual food has been proven to increase metabolism to the point of leading
to weight loss, Kennedy notes). One small study found that people who added
capsaicin to their high-fat and high-carb breakfasts decreased protein and fat
intake at lunch, and felt more satisfied and less hungry.

Meal Prep Inspiration Try spicing up your morning eggs with chili peppers,
fixing a breakfast burrito or tacos with chilies, or making yourself a bowl of
piping hot chili with red beans for an early lunch, says Kennedy.

8


DRINK MORE WATER TO AVOID OVEREATING

Rawpixel/Unsplash

Water should be a staple on your list of foods for weight loss (even though it
isn’t a “food” per se), as research has consistently shown. For example, one
study reported that drinking more water (more than the usual intake) reduced
weight and body fat and suppressed appetite in overweight female participants.
Another study found a significant association between inadequate hydration and
both elevated body mass index (BMI) and obesity.

“I recommend you drink a glass of water before you eat and between servings,”
Kantor says. And if you’re drinking alcohol, he suggests having a glass of plain
water between drinks. “Your intestines can only hold so much volume,” Kantor
says. “Water will fill you up quickly and prevent you from overdoing it on foods
and drinks that don't help with weight loss.”

Also, some people overeat because they mistake thirst for hunger. The parts of
the brain where the body assesses hunger and thirst are very close together,
explains Kennedy. For this reason, it’s very common for someone to feel hungry
when they’re really just dehydrated. Staying well-hydrated is the best way to
make sure that any hunger pangs are actually hunger.

Meet Your Daily Quota In general, people should drink a lot more water than they
actually do, says Kennedy. If you feel thirsty, your body is already dehydrated.
Fluid needs vary by age, gender, weight, and activity level. While the
recommendation of at least eight 8-oz glasses is easy to remember, it isn’t the
most accurate. The National Academy of Sciences recommends 2.7 liters (91
ounces) of total water for women and 3.7 liters (125 ounces) of total water for
men each day. This water should come from both beverages and food.


EDITORIAL SOURCES AND FACT-CHECKING

 * Beans, Black, Mature Seeds, Canned, Low Sodium. U.S. Department of
   Agriculture. April 1, 2019.
 * Beans, Kidney, Red, Mature Seeds, Canned, Drained Solids. U.S. Department of
   Agriculture. April 1, 2019.
 * Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Canned, Drained
   Solids. U.S. Department of Agriculture. April 1, 2019.
 * Turner TF, Nance LM, Strickland WD, et al. Dietary Adherence and Satisfaction
   With a Bean-Based High-Fiber Weight Loss Diet: A Pilot Study. ISRN Obesity.
   2013.
 * Perry B, Wang Y. Appetite Regulation and Weight Control: The Role of Gut
   Hormones. Nutrition & Diabetes. January 2012.
 * Tonstad S, Malik N, Haddad E. A High-Fibre Bean-Rich Diet Versus a
   Low-Carbohydrate Diet for Obesity. Journal of Human Nutrition and Dietetics.
   April 2014.
 * Fish, Salmon, Atlantic, Wild, Raw. U.S. Department of Agriculture. April 1,
   2019.
 * Protein. Harvard T.H. Chan School of Public Health.
 * Egg, Whole, Raw, Fresh. U.S. Department of Agriculture. April 1, 2019.
 * Are Eggs Good for You or Not? American Heart Association. August 16, 2018.
 * Nuts and Your Heart: Eating Nuts for Heart Health. Mayo Clinic. August 2,
   2022.
 * Liu X, Li Y, Guasch-Ferré M, et al. Changes in Nut Consumption Influence
   Long-Term Weight Change in US Men and Women. BMJ Nutrition, Prevention &
   Health. December 2019.
 * Tulipani S, Llorach R, Jáuregui O, et al. Metabolomics Unveils Urinary
   Changes in Subjects With Metabolic Syndrome Following 12-Week Nut
   Consumption. Journal of Proteome Research. September 12, 2011.
 * Nuts, Almonds. U.S. Department of Agriculture. April 1, 2019.
 * Snacks, Popcorn, Air-Popped. U.S. Department of Agriculture. April 1, 2019.
 * Yogurt, Greek, Plain, Lowfat. U.S. Department of Agriculture. April 1, 2019.
 * Shahar DR, Abel R, Elhayany A, et al. Does Dairy Calcium Intake Enhance
   Weight Loss Among Overweight Diabetic Patients? Diabetes Care. March 2007.
 * Zheng J, Zheng S, Feng Q, et al. Dietary Capsaicin and Its Anti-Obesity
   Potency: From Mechanism to Clinical Implications. Bioscience Reports. June
   30, 2017.
 * Yoshioka M, St-Pierre S, Drapeau V, et al. Effects of Red Pepper on Appetite
   and Energy Intake. The British Journal of Nutrition. August 1999.
 * Vij VAK, Joshi AS. Effect of Excessive Water Intake on Body Weight, Body Mass
   Index, Body Fat, and Appetite of Overweight Female Participants. Journal of
   Natural Science, Biology and Medicine. July–December 2014.
 * Chang T, Ravi N, Plegue MA, et al. Inadequate Hydration, BMI, and Obesity
   Among US Adults: NHANES 2009–2012 Annals of Family Medicine. July–August
   2016.
 * Report Sets Dietary Intake Levels for Water, Salt, and Potassium to Maintain
   Health and Reduce Chronic Disease Risk. National Academy of Sciences.
   February 11, 2004.

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