Weight Loss Tips

Eating Less to Lose Weight — Fill Up with Healthy Foods

Eating less to lose weight makes sense, as you load the body with fewer calories while it burns off those extras. One way to eat less is by having food that makes you feel full. That way, you reduce the urge to over eat.

Whether you are trying to lose weight or keep it off, eating the right kind of foods is absolutely essential. And when you are trying to eat less, it’s imperative that your diet is focused on the most filling healthy foods.

Healthy Foods Which Are Filling

Food which makes you feel full isn’t necessarily healthy. Some of the most filling foods include sweets and bad fats — you have to avoid them like your weight loss enemies. Instead, choose from among the following types of healthy foods which can help to keep you full throughout the day.

  • Fiber-rich Foods
    These are a good choice because you don’t need much to feel full. Which means you can get into the habit of not overeating.
  • Foods Rich in Protein
    Another good choice, since protein can help keep blood sugar levels from spiking too high or falling too low between meals. You get staying power instead of food cravings.
  • Healthy Fats
    Consume the healthiest type, from foods such as avocado, nuts, olive oil and fatty fish (e.g. salmon, sardines). These give you a feeling of fullness.
  • Beans and Lentils
    Feel full longer with beans and lentils as they contain anti-nutrients which delay their absorption.
  • Foods Naturally Rich in Water
    These foods can also make you feel full, usually for a shorter period of time.

Here are some specific healthy foods you can eat to fill up with less…

Best for Breakfast

Start your day with a healthy breakfast — this is part and parcel of eating right for weight loss. Forget the myth about skipping breakfast.


Studies indicate that women who ate eggs for breakfast lost more pounds than those who had bagels, calorie for calorie. The protein in eggs provide you with lots of energy and helps to keep hunger in check. Nice, as you can enjoy a simple and tasty meal to lose weight.


Oats are one of the most filling natural foods due to their high fiber content — the soluble fiber absorbs water and expands in your stomach so you’d feel full. Having oatmeal for breakfast can provide enough energy to last till lunch.

Great for Snacking

A healthy eating plan includes 2 snack breaks in between the main meals. With shorter time between meals, metabolism gets to stay high and blood sugar level is more stable. Also, it makes for smaller meal portions when you eat. All great plus factors that help you lose weight.

to learn how to create healthy eating plans.


With some of the highest fiber content found in fruits, berries are great for making a filling meal to give you more staying power. For example, a cup of raspberries contains 8g fiber, almost twice as much as in a medium apple, yet with fewer calories. You can enjoy the goodness of berries by simply adding frozen ones to protein shakes or yogurt.

Whole Fruits

High in fiber, whole fruits can be tasty and filling healthy foods. Those with high water content, i.e. juicy fruits like watermelons, grapes and peaches, are especially good for making you feel full. In addition, you benefit from the vitamins and minerals found in many whole fruits.


Nuts are high in protein and contain healthy fats; these contribute to fullness because the body processes them slowly. A handful of nuts or seeds — roughly an ounce per serving — make a great snack to keep hunger pangs away.

Full of Proteins

Protein plays many important roles in the fat loss process. Firstly, eating enough protein maintains muscle so that your body burns fat instead. Secondly, protein is more filling than carbs and fats, so it keeps you satisfied. And thirdly, its very high thermic effect means the body burns more calories to digest protein.


Undoubtedly, fish has one of the highest concentrated protein content and some fish contain lots of good Omega-3 fatty acids. Fish is a healthy food in so many ways and you can feel full eating just fish. However, choose only a safe fish to consume as many types of fish can be contaminated with unhealthy levels of toxins.


Quinoa is an interesting grain because it has more protein than most grains, about 8g per cup. While grains work great as filling foods due to their high fiber content, with quinoa you get the benefit of protein aiding your weight loss. For the uninitiated, you can try this simple quinoa recipe here.

Beans (especially Black Beans)

Like grains, beans are high in fiber and another good source of protein. For instance, a half-cup of black beans provides about 8g each of protein and fiber. Other healthy and filling beans include navy, pinto and kidney. Beans are easy to use — just toss them into a salad or soup.

Load Up on Fiber

According to, your daily food intake weighs roughly the same. If you meet that need by choosing high-fiber, water-rich foods, you can feel full on fewer calories. As fibrous foods can require more chewing, the brain perceives the longer eating time as a cue for fullness. Also, chewing promotes saliva and the production of stomach juices that help fill the stomach.

Vegetables (especially Broccoli)

Vegetables are filling foods because they’re full of calorie-free fiber and water. Broccoli has one of the highest fiber content: 1 cup of chopped cooked broccoli has 6g fiber and only 50 calories, a terrific hunger-busting food. Other veggies to eat include kale, spinach, dark green lettuces, mushrooms and carrots.

Vegetable soup

Vegetable soup is full of high-fiber foods and low in calories. Starting a meal with soup can make you feel satisfied and eat less for the main meal. Go for homemade soups whenever possible and freeze any extras to make a quick meal when needed.

Lose Weight with the Best Healthy Filling Foods

The Diet Solution eBook

When your diet is full of healthy foods that are filling, you’re off to a superb start to cutting calories and losing weight. Go for foods rich in protein, fiber and Omega-3 fats, like the examples given above. And always remember to drink plenty of water.

Actually, there are foods that cause accelerated fat burning in your body and those that inhibit. Knowing this brings you much nearer to weight loss success. This is exactly what The Diet Solution Program (DSP) teaches you and more.

Let Isabel De Los Rios, creator of DSP, help you put delicious healthy foods together that can keep you full and supercharge your fat burning. Keep your metabolism consistently high, eat right — including carbs — without counting calories and lose weight naturally.

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