15 Foods that are filling and not fattening

1. Cooked potato

According to scientific studies, cooked potatoes are the number one filling food. Always take them with vegetables and they will fill you up even more.

2. Oat flakes

They are a perfect breakfast to arrive at lunchtime without falling into the temptation to snack. Oatmeal is much higher in protein than other cereals, which helps you feel fuller.

3. Whole wheat bread

Whole wheat bread is more nutritious than white and very rich in fiber, which is why it is in the ranking of satiating foods. If you add cooked ham or low-fat cheese, in addition to providing protein, it will make you feel fuller since they are also satiating.

4. Legumes

Chickpeas, beans, and lentils are nutritionally balanced and hunger-busting foods. Its grace is in the mixture of fiber, slow carbohydrates and proteins. In our good ideas to eat more legumes, you will see that you do not have to always cook them.

5. Quark cheese with 0% fat

5. 0% fat quark cheese

Cheese of this type is a more satisfying and protein option than yogurt, and with no fat. If you also combine it with fresh fruits, you will add vitamins. Bingo!

6. Fresh vegetables

Vegetable crudités - carrots, peppers, celery - are appetizing and very satiating thanks to their water and fiber content, which fills the stomach. But watch out for the sauce if you don't want it to ruin your diet.

7. Soups

Soups, both hot in the colder months and cold in the summer, are a good idea to fill you up without getting fat. Prepare them with a good quantity of vegetables and some legume or potato; this way you will enhance its effect. If you want some ideas, don't miss our easy soups and creams.

8. Nuts

Nuts are very healthy as a satiating food. Eat them as a nutritional supplement for their richness in protein, minerals and healthy fatty acids. The fact that they have to be chewed well helps to make them satiating.

9. Blueberries

It seems impossible that small blueberries can fill anyone, but it turns out that they are one of the fruits that provide the most fiber (5% by weight). And they are also one of the 32 foods that lower cholesterol quickly.

10. The haddock

10. Pollock

Almost all fish are rich in protein and filling. But pollock, a species similar to cod that comes from the Bay of Biscay or the North Atlantic, is the least caloric (70 kcal in 100 g) and at the same time the most satiating.

11. Grapes, apples and oranges

The sweet and appetizing grapes are another of the most satisfying fruits, as well as oranges and apples. This is precisely one of the 5 reasons why it is so healthy to eat an apple a day.

12. Dried fruit

Although it provides enough calories in relation to weight, its energy is long-lasting and reduces the amounts in the following intakes. And also, in the case of peach and apricot dried apricots, they are one of the foods with the most iron to combat anemia.

13. Brown rice

In addition to being one of the foods that contribute to lower cholesterol, brown rice has an important satiating effect: 200 g will leave you very full and will add only 350 calories.

14. Avocado

In addition to monounsaturated fatty acids, beneficial for the cardiovascular system, it is a very satiating food and provides vitamins of group B and E. Here are 11 recipes with avocado, easy and … delicious!

15. Fermented cabbage

In addition to having enormous satiating power, sauerkraut, or fermented cabbage, is a probiotic: food with bacteria that are integrated into the beneficial intestinal microbiota.

Uncontrolled nerves, disorderly schedules, hormonal changes or not resting the necessary hours are some of the reasons that lead us to itch uncontrollably. If you want to avoid it, because you are on a diet and do not want to gain weight, or simply because you like to take care of yourself without giving up snacking, take note of these satiating foods. They will help you maintain your weight or even lose weight!

Foods that fill and suppress hunger

Cooked potatoes, the most satisfying. Australian scientist Susanne Holt has proven that potatoes are the most satisfying. The volunteers ate 240-calorie foods and rated their hunger every 15 minutes. The potatoes turned out to be seven times more filling than the croissants. Take them always accompanied by vegetables and they will fill you up even more.
Oat flakes for breakfast. They are the ideal breakfast to arrive at noon without pecking, since oats have a lot of fiber, which helps you feel full, and is much richer in protein than other cereals, which also helps satiety. You can combine it with fruits and yogurt or even in hamburgers, as in one of the recipes that will make oatmeal your new best friend.
Whole wheat bread, always. One of the myths about foods that prevent weight loss is that bread makes you fat. But it does not have to be like that. If it is consumed in the right amount (100-150 g per day) and depending on the diet as a whole, it does not have to gain weight. But, yes, always whole since it satisfies more and is much more nutritious than the impoverished white bread. If you avoid butter and sugary foods like cocoa creams or jams, and opt for ingredients like cooked ham or low-fat cheese, you will add an extra portion of protein, which is also filling.
Legumes, healthy and varied. Chickpeas, beans, and lentils are nutritionally balanced and hunger suppressing. Its grace is in the mixture of fiber, slow carbohydrates and proteins. If you sprout them (moisten them and wait for them to sprout), you get an even more satisfying food. And if you don't want to get your head too hot, you can prepare them with a little lean meat, or with one of the ideas that we propose in the easy recipes that you can make with a pot of chickpeas.
The quark is your ally. You can find fresh quark cheese with 0% fat. It is a more satisfying and protein option than yogurt. You can take it at any time and it is very rich combined with pieces of fresh fruits, which also have many vitamins. And if you opt for another type of cheese, take into account how many calories your favorite cheese has.
Fresh and tempting vegetables. The vegetable sticks - carrots, peppers, celery - are appetizing and satiating thanks to their water and fiber content, which fill the stomach. You can accompany them with a light, low-fat sauce: prepare it with skimmed yogurt, dill and chives. Or try our super light chickpea hummus, which apart from being low in calories is very satisfying as it is made with legumes.
Don't forget a good soup. Soups, both cold in the summer and hot in the colder months, are a smart choice to ward off hunger. Prepare them with a good amount of vegetables and some legume or potato; this way you will enhance its effect. They are a balanced first course from the nutritional point of view and help you get the daily dose of fluids you need.
Chew nuts. Take nuts as if they were a nutritional supplement for their richness in proteins, minerals and healthy fatty acids. The fact that they have to be chewed well helps to make them satiating. Due to their fat profile, walnuts, almonds and hazelnuts are good choices. Better buy them unsalted and unroasted. And if you have doubts about the amount, here we tell you how many nuts to take so that you can benefit from its multiple properties without spoiling your figure.
Blueberries to snack on. It would seem that the small and addictive blueberries are not capable of satiating anyone, but among all the fruits they are the ones that provide a greater proportion of fiber (5% by weight). Therefore, they effectively help to control appetite, with the advantage that they also contain very healthy antioxidant substances, anthocyanins, which give color to the skin and pulp.
The haddock, full of virtues. In general, fish is healthy, rich in protein and filling. But pollock, a species similar to cod that comes from the Bay of Biscay or the North Atlantic, is the least caloric (70 kcal in 100 g) and at the same time the most satiating. Prepare it steamed and with yogurt tartar sauce (with cucumber, hard-boiled egg, capers and finely chopped parsley).
Grapes first, then apples. Another discovery from the study of Australian Susanne Holt is that grapes, so sweet, so appetizing, are among the most satisfying fruits. In autumn and winter, you can have apples and oranges, which are even more satiating.
Dried fruit to take away. Although it provides quite a few calories in relation to weight, its energy is long-lasting and reduces the amounts in the following intakes. Eat only a handful, but chew each bite very well, until it turns into a mush. You will be more satisfied.
Integral rice. It has an important satiating effect: 200 g will leave you very full and will add only 350 calories. Did you know that consuming brown rice twice a week reduces the chance of getting diabetes by 11%? If you also eat whole grain bread and pasta, the risk is reduced by 36%, according to a study by Harvard University.
The avocado trick. Just add a few slices of avocado - an atypical fruit, rich in healthy fats - to sandwiches, salads or smoothies to multiply its ability to leave you satisfied. In addition to monounsaturated fatty acids, beneficial for the cardiovascular system, it provides vitamins of group B and E.
The healthy fermented cabbage. Sauerkraut is a vegetable and a probiotic - a food with bacteria that integrate into the beneficial intestinal microbiota - thanks to the fermentation carried out by bacteria. It also has great satiating power and prevents swelling. To distinguish it, note that the ingredients are cabbage, water, salt, and nothing else. It cannot contain vinegar or wine. Ah! and it is eaten raw.

And if you want to know what type of regimen is best for you, you can take the super test to find out which is the best diet to lose weight for you that Dr. Beltrán has designed for each specific case.