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8 Foods That Will Make You Full But Not Fat

Plenty of people starve themselves to avoid getting fat.

You shouldn’t be doing that. Maintaining a comfortable life can be frustrating if you are always feeling hungry. Feeling unsatisfied often leads to binging, and ultimately staggering your weight-loss goals, which can leave you discouraged.  The key is finding the right balance of clean-eating foods that are not only good for you and low in calories but taste great and fill your belly, too.

I’ve researched and put together a list of foods that are delicious, will help you get full but not make you add weight.

1. Uji ya wimbi.

Wimbi is a good source of a soluble fiber called beta-glucan, which helps slow down digestion and the absorption of carbohydrates. This means that you will stay full for longer. Plus it has no fat.

porridge 1

Image: Kaluhi’s Kitchen

Beans are full of cholecystokinin, a digestive hormone that naturally suppresses appetite and keeps you feeling full.  Other bean benefits include regulating blood sugar, being high-fiber and low in cholesterol.  This food is simply great for your heart and digestion.


3. 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.


4. Njugu.

Njugu does not only give you that “good fat” necessary for your daily diet. It is also high in protein, which helps you feel full. Eating njugu several times a day will help you feel full. Some forms of nuts also contain important omega-3 fatty acids


5. Cooked potatoes.

Many people avoid potatoes when trying to lose weight, but they shouldn’t. Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called resistant starch that doesn’t actually contribute to weight gain. However other potato products such as crisps and chips aren’t good for people who don’t want to get fat.

Potato Croquette

Images by Pintar Images

6. Boiled eggs.

Eggs have been unfairly demonized in the past. But they are only bad if you fry them. Several recent studies have found that people who ate eggs for breakfast were more satisfied and consumed fewer calories throughout the day than those who had half a loaf of white bread for breakfast. The studies also revealed that people who ate eggs for breakfast lowered their body mass index (BMI) and lost more weight.

Garden Egg Sauce

Image: YouTube

7. Low-fat dairy products.

Skimmed milk, low fat cheese and yoghurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitriol, a hormone that causes fat storage.


Image: NutriBune

8. Cooked chicken breast.

They key word is ‘cooked’ not ‘fried.’ Chicken breast is a high-quality form of protein that will help balance out a meal and provide you with energy so you can make it through your day. It also contains very minimal fat.