11 Foods That Are Scientifically Proven to Make You Eat Less & Help You Slim Down

Eating less doesn’t have to be a painful experience as long as you’re eating foods that sustain you and keep hunger at bay. The following foods are not only good for you and spur on weight loss, they’re designed to fill you up and keep you feeling that way longer than other foods.

Pumpkin Helps You Lose Weight

1. Pumpkin

The thick consistency of pumpkin gives it that stick-to-your-ribs feeling and it’s one vegetable that will stay with you for awhile. It’s a good source of fiber, and will help regulate your digestive system.

Although pumpkins are in season in the fall and make a great food for the winter, they can be found year round and used as part of your healthy eating to fill you up on less food.

Choose Vegetables, Choose Slimness

You simply can’t go wrong by filling up on vegetables. They do a great job of displacing less healthy foods, and most of them won’t put a dent in your calorie or carb counts for the day. This means they can play a part in any healthy eating program, and should take up the most room on your plate.

2. Low-Fat Greek Yogurt

The extra protein in Greek yogurt compared to regular yogurt is what sets this apart and can really help you feel fuller faster. Not only that but the bacteria it contains is beneficial to the digestive system which can add further assistance to your weight loss endeavor.

Greek yogurt is a part of many diet programs because it will help you reach your protein needs for the day which can be a big help if you’re doing any type of strength training.

Try adding low-fat Greek yogurt to a smoothie to make it even smoother and to bump up the protein that it contains.

Full Fat, Low-Fat, NonFat

If you’re trying to lose weight you’ll want to avoid using full fat dairy products like whole milk and regular yogurt. Low-fat and nonfat options are a better choice because they’ll still provide you with protein and calcium with fewer overall calories and less fat.

3. Beans

Beans are full of fiber and digested slowly by the body, and for those reasons they make a smart choice to round off any meal.

They’re also full of vitamins and minerals, which will help you meet your daily nutritional requirements for potassium, iron, and magnesium.

Beans make a great addition to chili, soups, and stews and act as a thickening agent and texture enhancer. When you have one of these hearty recipes you’ve likely noticed that they keep you feeling full for a long time after the meal is complete.

Legumes Fill You Up

Beans are just one of the legumes that do a good job of making you feel full and keeping you that way for awhile. You can also eat soybeans and lentils for a similar effect, as they both provide plenty of fiber as well as some protein.


4. Apples

Aside from being one of the healthiest foods you can eat, apples will help you fill up without weighing you down. If you find that you’re still hungry after a meal, try finishing things off with an apple, or even half of an apple.

It’s the fiber in apples that does the job of filling you up, and the vitamins and minerals it contains that help contribute to a healthy lifestyle and effortless weight loss.

If you want a smoothie that will help you stay full try adding an apple to the mix. The natural sweetness of the apple helps with the taste, and if you leave the skins on the apple you’ll be getting the pectin found within.

The Special Substance in Apples

Apples have a unique compound found in their skins called pectin. This is an antioxidant that provides general health benefits as well as specifically being able to help bring down cholesterol numbers and balance blood sugar levels.

5. Dark Chocolate

This one may sound counterintuitive at first, since chocolate is often pegged as a food that should be avoided if you’re trying to lose weight. However, research shows that dark chocolate can be an effective way to lower the total amount of food eaten at a meal, and help give you a feeling of satisfaction.

Dark chocolate contains antioxidants that milk chocolate does not, and it is also a good source of magnesium, an important mineral if you expect to get results from your weight loss efforts.

Pass on Milk Chocolate

Unlike dark chocolate, milk chocolate is loaded with sugar which makes you crave more and more of it even after your urge for chocolate has subsided. These extra carbohydrates will leave you hungry again in a short period of time.

6. Avocado

The healthy fats in avocado make you feel satiated, and provide essential health benefits including helping to burn fat. A meal that includes healthy fats will leave you feeling fuller than a meal that does not, and avocado is a quick and easy way to add them quickly to any dish.

Avocados are also a good source of fiber, another reason they’ll help you feel full and help you to lose weight.

You can’t beat avocados when it comes to adding a food to your diet that will help with weight loss. The fiber alone is a big help, but they’re also a potassium booster and have additional vitamins and minerals for better overall health.

Other Sources of Healthy Fat

If you’d like to up your intake of healthy fats in an effort to get full more quickly at a meal, there are certain foods that will get the job done better than others. Salmon is a good source of healthy fat, as are eggs.

Almonds for Weight Loss

7. Almonds

The combination of protein, healthy fats, and fiber found in almonds is a sure winner when it comes to filling up the void and making you feel contented.

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