Are you dieting to lose weight, but find yourself constantly struggling with hunger? You should be feeling satisfied with every meal, not fighting your lack of focus and growling stomach. Instead, think about adjusting your choices and adding foods high in protein, rich in fiber and full of healthy fat to each meal. Why, you ask? They are slow to digest and will leave you feeling full for hours; all while keeping your calories in check and your energy levels high.
Below you will find a list of 10 foods high in fiber, protein and healthy fats, just for you.
1. Hummus – Beans are a great source of fiber, chickpeas included. Try adding any variety of hummus to your favorite sandwich for a change or use it as a dip for raw veggies. ** Hint: pita chips are awesome paired with hummus as well (salted, garlic or rosemary for a little more flavor)
2. Oatmeal – If you are looking to avoid mid-morning cravings then oatmeal is a great breakfast choice for you. Not only can you change up the taste with nuts, honey or milk or fruit, it is a great source of soluble fiber, which helps limit your bad cholesterol. ** Hint: You can even boost your protein with water-loving chia seeds for extra benefits
3. Avocado – This creamy green fruit is loved by many and enjoyed plain, in smoothies, as a flavorful dip like guacamole and much more. It’s benefits include:
More Potassium Than Bananas
Loaded with Fiber ~ 13.5 g/whole
Help lower bad cholesterol
Plus many Other Benefits – Enough Said. **Hint: try cutting it in half and spooning out with sea salt, olive oil & Lemon juice for a yummy snack
4.Lentils – They are a great addition to any meal, that are low in calories and high in nutritional value. A bang for your buck! The high levels of soluble fiber help lower cholesterol and keep you satisfied until your next meal. **Hint: They are super versatile and work great in soups, boiled or even as a topping for your salad (1/4 cup 3.9 g fiber & 4.5 g protein)
5. Brussel Sprouts – They are a member of the cruciferous family and when prepared well brussel sprouts are delicious. A great source of fiber – 4.1 g/cup – vitamin K and C. The low calories will help you maintain your weight loss plan, but the filling veggie will also, leave you wanting more. **Hint: try them roasted with salt and a little balsamic vinegar for taste!
6. Greek Yogurt – Another protein packed food is Greek yogurt. A great breakfast option to boost your metabolism in the morning and keep you satisfied throughout the day. We all love the full-fat taste of dairy, but if you’re looking to control your consumption consider reaching for 2% instead.
7. Raspberries – These bright and juicy berries are a great accompaniment to your morning meal or may satisfy a nightly sweet tooth craving you have. Raspberries contain a hefty amount of vitamin C and full of fiber. (8 grams/cup) Add these to your diet and you will not be sorry! **Hint: Raspberries are a fun, pop-able snack even your kids might enjoy!
8. Chia Seeds – You might have heard these small seeds being called a “superfood.” These for sure pack a healthy punch. If you are looking to add extra fiber, healthy fat and protein to any meal, add chia seeds. They have all those nutrients and more, plus they do not really change the taste of your dish. (2 Tbsp have 9.8 grams fiber) **Hint: Are you into yogurt parfaits or smoothies, chia seeds are the perfect nutritious addition?
9. Nuts & Butters – Grab a handful of nuts if you’re looking for an afternoon snack to get you through the rest of work or throw some on top of your salad for lunch. When we mention nuts – we are talking about natural raw almonds, cashews and/or walnuts (not sugar coated). Or put one tablespoon of your favorite nut butter on an apple for a sweet, satisfying and savory snack. These are full of protein and healthy fats.
10. Barley – One cup of hulled barley contains 16 g of fiber. Wow! This is the perfect addition to soups or can make a great side dish all on its own with added flavors.
We hope that this list gives you an idea about what to look for if your trying to drop weight but find yourself hungry right after a healthy meal. You don’t have to feel sluggish, hungry and irritable when you’re on a diet, choose your food wisely! If you are wondering what nutritional foods you are lacking in your diet, schedule a free consultation with Athletic Genetix certified dietitians. They can help you create a customized plan and use the DNA test you take to cater to your body’s exact needs.
Athletic Genetix was created to empower and educate athletes, using their DNA to derive game-changing plans to fuel their future.
Email the AG team today to schedule your sports consultation! – firstname.lastname@example.org