4 Foods That Keep You Full Longer Than Eggs

Eggs are a filling food because they are high in protein and fat. Two eggs (around 100 grams) provide around 12 grams of protein and 10 grams of fat. However, many other foods can be just as filling and offer additional nutrients.

Tempeh is made from fermented soybeans. It is rich in proteins and fats. 100 grams of cooked tempeh contains about 20 grams of protein and 11 grams of fat. A 2015 study showed that eating protein-rich soy foods can improve satiety (feeling full) and reduce appetite.

Fermented foods can also help control appetite. They can feed beneficial gut bacteria, which can help reduce hunger and increase satiety.

Fish, like sardines, is rich in protein and omega-3 fatty acids. A can of sardines (92 grams) contains approximately 22 grams of protein and 10 grams of fat.

A diet rich in unsaturated fats, such as omega-3 fatty acids, can promote satiety. A 2015 study showed that a diet high in unsaturated fat reduced the hunger hormone ghrelin and increased peptide YY, the satiety hormone, more than foods high in saturated fat.

Lentils are a source of plant-based protein. Plus, unlike eggs, lentils are high in fiber. Half a cup of cooked lentils (100 grams) provides about 9 grams of protein and 8 grams of fiber.

Foods high in fiber can help reduce hunger and keep you feeling full longer. They slow digestion, which can help prevent rapid spikes in blood sugar. Stable blood sugar levels can help reduce cravings.

Almonds make a great snack because they are high in protein, fiber, and healthy fats. A serving of almonds (1 ounce or 28 grams) contains about 6 grams of protein, 14 grams of fat and more than 3 grams of fiber.

A 2015 study showed that eating almonds as a mid-morning snack can help you feel full and eat less at later meals.

Here are some ways to make your meals more satisfying and help you feel full longer:

• Add protein to your meals, such as eggs, meat, dairy, beans, lentils, nuts and seeds.
• Include foods high in fiber, such as vegetables, whole grains, beans, lentils, nuts and seeds. Fiber slows digestion and helps control blood sugar levels.
• Add healthy fats from nuts, seeds, avocado, olive oil or fish. Foods high in fat slow digestion and reduce hunger signals.
• Choose whole or minimally processed foods. Highly processed foods often contain less fiber and more sugar.
• Avoid distractions such as working on a computer, watching TV, or using your phone while eating. Distractions can reduce feelings of fullness after a meal.