Ever get to 2:15 in the afternoon, having just ate foods less than two hours prior, and find yourself so ravenous that your desk stapler actually takes on the shape of a hot dog?
According to menshealth, Despite what you may think, it’s not because your stomach is literally a bottomless pit. You’re probably just not eating foods that make you feel full enough to hold you over until your next meal.
With that, protein usually gets all the attention — as it should. The muscle-building nutrient will certainly leave you feeling satisfied. “A food that makes a person feel full is generally a food that takes longer to digest,” says Keri Gans, M.S., R.D.N., C.D.N. author of The Small Change Diet. That means your body doesn’t convert it into glucose (a type of sugar) to burn as fuel quickly.
Protein-rich foods are usually more slowly digested than carbohydrates, which helps make that full feeling last longer, says Gans. Contrary to popular belief, though, loading up on protein alone isn’t always going to be enough.
“People tend to be so focused on protein when it comes to feeling full, but fullness comes from the fiber and fat as well,” says Alissa Rumsey M.S., R.D., founder of Alissa Rumsey Nutrition and Wellness. “If you just have a high protein meal, and are missing fat and fiber, you won’t feel as full or for as long.”
So what do those foods look like? Here are six filling options that aren’t necessarily all about protein. Reach for them if you want to ward off that mid-afternoon snack attack for good.
6 Foods which make you feel full instantly:
4. LEGUMES & PULSES
5. AVOCADO TOAST