Oats are one of the world's healthiest grains. They're a gluten-free whole grain that's packed with essential vitamins, minerals, fiber, and antioxidants. Oats and oatmeal offer numerous health benefits, including weight loss, decreased blood sugar levels, and a lower risk of heart disease.

Oats are a great way to add to your diet, not only are they low in calories, but they're also high in protein and fiber, which can help you feel satisfied. A 1/2-cup (40-gram) portion of dry oats contains just 154 calories, but it contains 5 grams of protein and 4 grams of fiber, all of which can help control hunger and appetite. Oatmeal increased feelings of fullness and lowered appetite and calorie intake at the next meal, according to aone research involving 48 adults. Another small study found both instant and old-fashioned oatmeal, when compared to a ready-to-eat breakfast cereal, significantly improved appetite control during a 4-hour period.

Greek yogurt is a high-protein food that may be added to a healthy diet. Greek yogurt provides a number of nutrients and is particularly rich in protein, vitamin B12, riboflavin (B2), and selenium. It's also a good source of calcium, phosphorus, zinc, pantothenic acid, vitamin A, and potassium.

A 1-cup (245-gram) serving of nonfat Greek yogurt has roughly 150 calories and 25 grams of protein, however, the exact numbers vary by brand and flavor. One research involving 20 women looked at how a nonfat Greek yogurt snack compares to higher fat snacks like chocolate or crackers in terms of appetite. Women who ate yogurt not only felt less hungry but also ate 100 fewer calories at dinner than women who ate crackers or chocolate. Meanwhile, one 15-woman research found that high-protein Greek yogurt reduced hunger and increased feelings of fullness when compared to lower-protein snacks.

Soup is sometimes considered as only light and simple side dish, although it can be rather filling. The nutritional content of soup varies depending on the brand and type, but a 1/2-cup portion of can condensed chicken noodle soup has around 60 calories and 3 grams of protein.

In fact, even if the ingredients are the same, some study shows that soups are more full than solid foods. For example, one 12-person research found that blended soup slowed stomach emptying and was more successful in promoting fullness than a solid meal or chunky soup. Another study involving 60 people found that eating soup before a meal reduced overall calorie intake at lunch by 20%. Remember that while creamy soups and chowders are filling, they can be high in calories. To cut calories and increase fullness, choose a lighter broth or stock-based soup.

High-quality proteins, vitamins, minerals, healthy fats, and a variety of trace nutrients exist in eggs. Because eggs are low in calories but high in many essential nutrients, they are highly nutrient-dense. A single large egg has around 72 calories, 6 grams of protein, and a variety of essential vitamins and minerals.

According to research, eating a serving of eggs first thing in the morning will help you feel more satisfied. In a study of 30 people, those who ate eggs for breakfast instead of a bagel felt more satisfied and consumed 105 fewer calories throughout the day. Other studies have found that eating a high-protein breakfast can reduce snacking, slow stomach emptying, and lower levels of ghrelin, the hunger hormone.

Popcorn ranks first among the most filling low-calorie foods due to its high fiber content. Although 1 cup (8 grams) of air-popped popcorn contains only 31 calories, it contains 1.2 grams of dietary fiber, which accounts for up to 5% of your daily fiber requirements. Fiber not only slows your digestion and makes you feel fuller, but it also helps to keep your blood sugar in check.

Furthermore, compared to many other popular snack foods, popcorn can help lower hunger and increase feelings of fullness. In fact, researchers found that those who ate 100 calories of popcorn were fuller and more satisfied than those who ate 150 calories of potato chips in a 35-people trial. However, keep in mind that these benefits only apply to air-popped popcorn. Many ready-made varieties have a lot of extra fat and, in some instances, sugar, which significantly increases the calorie content.

Chia seeds are hailed as a serious superfood, pack a lot of protein and fiber into a small number of calories. Chia seeds contain 138 calories, 4.7 grams of protein, and a whopping 9.8 grams of fiber in a 1-ounce (28-gram) serving.

Chia seeds are particularly high in soluble fiber, which absorbs liquid and swells in your stomach to give you a feeling of fullness. Chia seeds, in fact, may absorb 15 times their weight in water, traveling slowly through your digestive tract to keep you feeling satisfied. Adding two servings of chia seeds to your daily diet will help you control your appetite and reduce your calorie intake. When compared to the control group, those who had yogurt with added chia seeds reported less hunger, a lower desire for sweet foods, and increased feelings of fullness.

Fish is a good source of calcium and phosphorus, as well as minerals like iron, zinc, iodine, magnesium, and potassium. As part of a balanced diet, the American Heart Association recommends eating fish at least twice a week. Fish is high in protein and omega-3 fatty acids, which are good for your heart. A 3-ounce (85-gram) serving of cod, for example, has 13 grams of protein and only 60 calories.

According to several studies, increasing protein intake can lower appetite and ghrelin levels, the hormone that stimulates hunger. Fish protein may be particularly helpful in reducing hunger and appetite. Fish protein had the greatest impact on feelings of fullness in one study comparing the effects of beef, chicken, and fish protein. While lean fish such as cod and halibut contain the lowest calories, higher-calorie fish such as salmon and mackerel are high in omega-3 fatty acids, which are essential for overall health.

Cottage cheese is well-known for its high calcium level, but it also contains a number of other nutrients that make it worthwhile to include in your diet. It also contains a lot of vitamin B12, which is useful for avoiding anemia.

Low-fat cottage cheese has 28 grams of protein and just 163 calories per cup (226 grams). Increasing your protein intake from foods like cottage cheese has been shown in many studies to reduce appetite and hunger. Protein may also help to prolong feelings of fullness, according to some studies. Furthermore, a research of 30 healthy people found that cottage cheese and eggs had similar fullness effects.

Because of its association with high-fat french fries and potato chips, potatoes are sometimes dismissed as unhealthy and harmful. Potatoes, on the other hand, maybe satisfying and an important part of a nutrient-dense diet.

A medium-baked potato with skin has 161 calories and 4 grams of protein and fiber. Potatoes are high in fiber, which can help weight loss by keeping you fuller for longer. By keeping cholesterol and blood sugar levels in balance, fiber can help avoid heart disease. In fact, boiling potatoes were classified as the most satisfying in research evaluating the effects of different foods on satiety or fullness, with a score of 323 on the satiety index, over seven times higher than croissants. Potato protease inhibitors, which can reduce appetite and limit food intake to boost fullness, may be involved in the filling effects of potatoes, according to animal and human research.

Many nutrition experts suggest that switching from white to whole-grain toast is one of the best things you can do to lose weight. Whole grain toast is often higher in fiber, making you feel more satisfied than a little slice of white bread.

In one research classified 242 overweight men and women into two groups, all of whom were between the ages of 30 and 70. With the same energy (i.e. calorie) level, one group ate regular refined wheat bread and the other group ate whole-grain rye products. A dietitian also gave the participants advice on healthy eating habits to follow during the trial. Researchers found that while both groups lost weight during the trial, those who ate whole-grain rye products dropped an average of one kilogram (2.2 pounds) and had 0.54% less body fat.