Updated: Apr 24
For most of us, lockdown is a mixed bag. One hour you’re disappearing down a bleak news hole that you can’t climb out of, the next you’re feeling overwhelmingly happy to be alive, warm, safe and well fed. If you are not used to being at home every day, suddenly finding yourself confined to your house is neither pleasant nor easy!
But remember almost everyone in the world is in the same situation and it won’t last forever. While it does, we're all going to have to get a bit more creative with things like exercising and eating the right kinds of food. Here are 10 foods that would keep you fuller for longer while in quarantine:
I’ve tried and tested this over the years and I can confidently tell you that starting your day with eggs will leave you satisfied until lunchtime. And if you are already used to intermittent fasting it would keep you full till dinner time! The power's in the protein: research from the University of Missouri at Columbia suggests that eating a 300-calorie breakfast made up of 30 to 39 grams of protein reduces hunger pangs and increases fullness during the time between breakfast and lunch. What's more, the research revealed that high-protein breakfast eaters consume fewer calories throughout the day.
Soups can reduce your appetite since they take up a lot of volume in your stomach, but with very few calories. Soups do not have to be tasteless or bland and you can add all your favourite vegetables, season it up with a good combination of spices, add meat or fish if desired and it would taste just as good as any high calorie meal. If eating soup as a meal is still unappealing to you, serve it as an entrée to help you eat less of the main meal. My go to soup is a Ghanaian soup known as light soup. It’s a tomato based soup but I often blend in some bell peppers and carrots to enrich it with vitamins.
My top 5 reasons for eating spicy foods delves deep into the amazing weight loss properties of eating chilli.Recent research from Maastricht University in the Netherlands shows that adding heat to your meal may also control your appetite. The study, which was published in the journal Appetite, found that adding 1/4 tsp of chilli pepper to each meal increased satiety and fullness. What's more, some participants were only allowed to consume 75% of their recommended daily calorie intake, but didn't feel any more desire to continue eating after dinner than those who were given 100% of their daily calories.
When you're craving something sweet, reach for dark chocolate. Research suggests dark chocolate can help reduce blood pressure and protect the heart and brain. It's also more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to a study in the journal Nutrition & Diabetes participants consumed 17% fewer calories at a meal following a dose of dark chocolate.
Nuts are another filling food that may help you eat less. In a British Journal of Nutrition study, obese women who paired either 1.5 ounces of peanuts or 3 tablespoons of peanut butter with Cream of Wheat cereal and orange juice felt fuller for up to 12 hours after finishing breakfast than those who didn't eat the peanut products. "Nuts are essentially designed by nature to control appetite because they're rich in healthy unsaturated fat, along with bonus protein and fibre," says Cynthia Sass, MPH, RD, Health contributing nutrition editor. Together, the three nutrients slow digestion and regulate blood sugar when combined with carbs like fruit, oatmeal, or brown rice.
Consider ditching cereal for warm, gooey oatmeal. Oatmeal will keep you feeling fuller longer, suggests a study in the Journal of the American College of Nutrition. Participants were served 250 calories of cereal or oatmeal with 113 calories of milk. The oatmeal-eaters were satiated longer, and they also experienced a greater reduction in hunger and a decreased desire to eat compared to ready-to-eat cereal eaters. Why the difference? Oatmeal is higher in fibre and protein and also has higher amounts of beta-glucan–the sugars that give oatmeal its heart-healthy properties, hydration, and molecular weight compared to ready-to-eat cereals.
Being low on water can trick you into believing you're hungry. Because the symptoms of hunger are similar to those of being dehydrated: low energy, reduced cognitive function, and poor mood. So next time you're craving an afternoon snack, drink a large glass of water and your hunger pangs will pass, and you'll have saved hundreds of calories.
Apples have high water content, have lots of lots of fibre and contain pectin (found in the skin of the apple, so don’t peel it!) which is a natural appetite suppressant. Fibre is an important part of a healthy diet. It fills you up, helps digestion, and can help control blood sugar. You can get fibre from whole foods, like fruits and vegetables.
Eating half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal. This is another tried and tested method! Aside feeling fuller for longer you get to enjoy all the other health benefits of Avocado; great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. And they taste great on their own as well as enhance the taste of most foods!
Beans, chickpeas, lentils
Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich superfoods that also pack in fibre, antioxidants, B vitamins, and iron. Eating more of them may also help you control your appetite. A recent meta-analysis published in the journal Obesity found that people were 31% more satisfied after a meal when it included pulses.