High Satiety Foods for Weight Loss: My Daily Staples

If you’re on a weight loss journey and looking for foods that keep you full without loading up on calories, you’re in the right place. Today, I’m sharing some of my go-to high satiety foods for weight loss that I eat daily. These aren’t magic foods that will make you lose weight overnight, but they can significantly impact your satiety, glucose modulation, and insulin levels. Plus, they’re easy to grab and go!

Blueberries

Blueberries might not make you burn fat directly, but they’re perfect for satisfying your sweet tooth without derailing your weight loss goals. A study found that adding blueberry bioactives to a smoothie improved insulin sensitivity and significantly decreased fasting glucose levels. Plus, they’re packed with antioxidants and anthocyanins, which are great for your brain. Cheap, accessible, and effective—blueberries are a must-have in your diet.

Pineapple

Pineapple is high in sugar, but it also contains bromelain, an enzyme with some fascinating effects. A study on rats showed that pineapple juice helped reverse the adverse effects of a high-fat diet on cholesterol, lipids, and metabolic markers. Bromelain stimulates enzymes that aid in lipolysis, making pineapple a pro-fat oxidation and mobilizing food.

Cottage Cheese

Cottage cheese is a fantastic high-protein food that keeps you full for longer. A study compared the effects of eggs and cottage cheese for breakfast and found that both had the same macros and satiety levels. The casein protein in cottage cheese digests slowly, making it a great option for sustained energy and fullness. Opt for lower-fat versions to keep the calories in check.

Electrolytes

Electrolytes aren’t a food, but they’re crucial for staying under 10% body fat. When hunger strikes, I sip on electrolytes to curb my appetite. The salt helps, and the taste makes me feel like I’m having something substantial. I prefer LMNT electrolytes, and here’s a link for a free sample variety pack with any purchase if you want to try them.

Greek Yogurt

Greek yogurt with probiotics is a game-changer. A study found that yogurt with probiotics led to a 3-4% drop in total body fat over six weeks, even with matched calorie intake. The probiotics likely boost the GLP-1 effect, aiding in weight loss. I love adding a scoop of protein and some stevia for a delicious, satisfying meal.

Ready-to-Eat Meat

Not all deli meats are created equal, but there are decent options out there without preservatives. Ready-to-eat meat is a solid high-protein snack to have in your fridge. Just be mindful of the salt content.

Precooked Spaghetti Squash

Spaghetti squash is low in carbs and calories but high in volume, making it a perfect fat loss food. Cook it, reheat it, and it becomes even more pasta-like. Pair it with cottage cheese or tomato sauce for a filling meal.

Shirataki Noodles

Shirataki noodles are rich in glucomannan fiber, which absorbs water and swells up, making you feel full. A study found that incorporating these noodles into your diet for eight weeks led to significant weight loss. They’re an inexpensive, quick-to-prepare option.

Kimchi

Kimchi is packed with probiotics and prebiotics, making it a gut health superstar. It can be a bit stinky, so eat it outside if you need to, but trust me, it’s worth it. Always have some kimchi in your fridge for a quick, healthy snack.

Watermelon

Watermelon is surprisingly satiating. A study found that eating watermelon reduced cravings for sweets and led to a preference for watermelon over cookies. It’s a great intra-workout snack and perfect for those hot summer days.

Natto

Natto, or fermented soy, is a high-protein food with numerous health benefits. It’s not a fridge staple for me, but I enjoy it occasionally for its unique taste and nutritional profile. It’s a complete protein and easy to add to various dishes.

Hard-Boiled Eggs

Hard-boiled eggs are high in protein and nutrients, making them a great fat loss food. Just be cautious not to overeat them, as they’re easy to consume quickly. Stick to two at a time for a wholesome, nutrient-rich snack.

Wifey’s Naan Bread

My wife’s gluten-free, fat-free naan bread is a game-changer. Made with gluten-free flour, baking soda, salt, and fat-free Greek yogurt, it’s a high-volume, low-calorie bread alternative. Perfect for satisfying carb cravings without the guilt.

Specialty Breads

Look for high-fiber, low-carb breads made from tapioca and psyllium. These breads give you your bread fix while being keto-friendly and high in fiber. They’re perfect for keeping you full and satisfied.

Prepackaged Beets

Beets are a hassle to cook, but prepackaged beets are convenient and nutritious. They’re low in carbs compared to fruits and rich in nitric oxide, which benefits heart health and vascularity. Keep them in your fridge for a quick, healthy snack.

Mustard

Mustard is a zero-calorie condiment that elevates any dish. Use it on deli meat, veggies, or anything else you fancy. Opt for stone-ground or Dijon mustard and avoid high-fructose corn syrup varieties.

Cold Potatoes

Cook potatoes, then cool them in the fridge. The cooling process turns them into a prebiotic food with a low glycemic index. They’re a great carb option that won’t spike your glucose levels and are beneficial for gut health.

Thanks for reading! I hope you find these high satiety foods for weight loss helpful. Give them a try and see how they fit into your daily routine. Cheers to a healthier, happier you!