Fattening: 10 Foods That Fill You Up!

Often we suffer from cravings and eat too much. It doesn’t have to be that way. We’ll tell you here which foods are real fillers.

What is behind it?

We call foods that keep us full for a long time satiety. This is mainly due to the fact that they do not affect the blood sugar level too much. Fast food and sweets in particular cause a rapid rise in blood sugar levels, which is accompanied by an equally sharp drop afterwards. Increased appetite is the result. So satiety enhancers are also very suitable for losing weight.

Saturators can usually be divided into two categories:

1. Fibres
2. Proteins

The power of fibre

Dietary fibres have the advantage that they are not processed or stored by the body as food. In addition, they support the digestion of your diet and are usually found in foods that contain many micronutrients.

• Vegetables
• Wholemeal products

Fibre itself has only two calories per gram. This makes them lower in calories than carbohydrates or proteins. In addition, they often swell up in your stomach and make you feel full, which makes you feel full and fights hunger. In our list below you will find many foods that are very rich in fibre.

Advantages of protein-rich foods

With four calories, proteins are just as low in calories as carbohydrates, but they are generally much more filling. This is also because your body uses energy to metabolize protein.

Carbohydrates are immediately available as energy and are stored as fat when no more energy is needed. Proteins, on the other hand, are also good for losing weight because the energy used for processing means that about a quarter fewer calories are absorbed.

10 food against hunger!

1. Potatoes: like rice or noodles, they are complex carbohydrates, but contain more fibre and fewer calories
2. Quark: Low-fat quark contains a lot of protein and hardly any fat. It is therefore slowly digested and is a real all-purpose weapon when hungry.
3. Egg: The egg is a symbol of high-quality protein. The biological value is super and eggs keep you full for a long time.
4. Oatmeal: Oatmeal is made from whole grain and contains a lot of fibre. The kernel-like version is preferable to the tender version, because you need longer to chew it and therefore the satiation effect sets in faster.
5. Banana: Bananas are perhaps the ultimate all-purpose weapon when it comes to quickly replenishing energy on the road. They are also a good source of vitamins, magnesium and potassium before exercise. Whether pure or mixed in a shake – the banana will certainly fill you up!
6. Vegetables: Vegetables have the advantage that they consist to a large extent of water. Water is heavy and fills the stomach without you taking in many calories. Vegetables are also blessed with fibre and also provide healthy micronutrients, i.e. vitamins and minerals.
7. Wholemeal rice: contains many carbohydrates, but is also rich in fibre, unlike normal rice.
8. Legumes: legumes combine protein with fibre. This makes them the perfect filling food! Since many have problems with the digestion of pulses: Drink a lot and season the fruits well, for example with fennel or caraway.
9. Apple: Apples do not only contain a lot of fibre, they also produce enough for a full stomach due to the relatively long eating time. Therefore they are also well suited as a starter.
10. Quinoa: Quinoa is a so-called pseudo-cereal and is considered the grain of the Incas. It combines a high protein content with a good portion of fibre. A very healthy choice that will fill you up.