Keen to drop a few pounds? Losing weight is all about burning more calories than you consume, but this can leave you feeling hungry and liable to reach for the nearest chocolate bar, undoing all your good work.
Dining out on a diet: our guide to guilt-free restaurant choices
Eating extra-filling low-calorie foods will help you stave off the hunger pangs and resist temptation. “If you’re increasing the portions of low calorie, high volume foods, then you will be left feeling fuller but without the added calories,” says registered dietitian Nichola Whitehead.
The Satiety Index, which was devised in the '90s, ranks 38 common foods in terms of their ability to hit the spot and satisfy hunger – foods that boast scores over 100% are most filling. These foods tend to be high in protein, fibre, resistant starch, volume and/or low in energy density. Here are the 10 most filling low calorie foods to stock up on, according to the index.
What are your calorie blind spots?
Lentils – Satiety Index = 133%
Wonderfully hearty and filling, lentils are loaded with fibre, which provides bulk without the calories and expands in the stomach to leave you feeling full. These wholesome pulses are rich in satisfying protein to boot – protein triggers hormones in the brain that let it know you've eaten enough.
East less meat: protein alternatives
Recipe: warm lentil salad
Recipe: lentil and potato salad with salmon
Boiled egg – Satiety Index = 150%
A large boiled egg contains around 78 calories but its high protein content will keep you feeling fuller for longer than say, a hefty slice of carby white toast, which contains around 80 calories. Needless to say, you'll be less likely to snack on rubbish mid-morning if you eat eggs rather than toast for breakfast.
10 healthy reasons to eat more eggs
How to boil an egg
Three quick and easy egg recipes
Wholemeal bread – Satiety Index = 157%
In fact, if you can, ditch the white loaf, which scores only 100% on the Satiety Index, and opt for filling wholemeal bread instead. Not just healthier for you all round, wholemeal bread is packed with satisfying fibre. Just try to go easy on the butter or jam.
How much fibre do you need?
Phil Vickery’s gluten-free soda bread
Grapes – Satiety Index = 162%
Fruit and veg that have a high water content on top of plenty of fibre are especially filling. Grapes tick both boxes and make for the perfect sustaining, low calorie snack – nibbling on a mere handful should keep you going between meals, without adding pounds to your waistline.
Eight ways to boost your metabolism
Wholemeal pasta – Satiety Index = 188%
Next time your rustle up a spaghetti bolognese or carbonara, try it with wholemeal pasta. Not only is it better for you than regular refined wheat pasta, the wholemeal version is far more filling, scoring 188% on the Satiety Index.
Find all our pasta recipes
Three easy pasta sauce recipes
How to make pasta
Apples – Satiety Index = 197%
Apples are particularly satisfying. For starters, they contain loads of water, which increases their volume. Apples are also high in filling insoluble fibre and most interestingly, they contain pectin, a form of soluble fibre that slows digestion and boosts feelings of satiety.
Cooking with apples
Apple recipes
Oranges – Satiety Index = 202%
The orange is the most filling of the fruits listed in the Satiety Index, almost twice as satisfying as a banana, weight for weight. Experts put this down to the citrus fruit's relatively low glycaemic index (GI), combined with its high water and fibre content.
Recipe: carrot, orange and coriander soup
Lamb stew with fennel, orange and rosemary
Oatmeal – Satiety Index = 209%
If eggs for breakfast don't take your fancy, eat porridge instead. Oatmeal scores an impressive 209% on the Satiety Index. The healthy grain is jam-packed with fibre that balloons in the stomach to fill you up, and it has a low GI, too.
Recipe: heart-friendly oatmeal and pear smoothie
Recipe: sugar-free oatmeal and raisin cookies
Recipe: baked, spiced apple oatmeal
Steamed cod fillet – Satiety Index = 225%
Protein is of course extra-filling but many animal-based sources are high in saturated fat, which won't do your waistline any favours. Instead, opt for steamed white fish such as cod, which is low in fat and scores very high on the Satiety Index.
Recipe: cod en papillote with baked new potatoes
Recipe: oven-baked cod with on a hot mushroom salsa
Recipe: Paul Bocuse’s baked cod
Boiled potatoes – Satiety Index = 323%
Believe it or not, the humble boiled spud is the most filling food of them all, according to the index, scoring a whopping 323%. Replete with resistant starch and fibre, boiled potatoes are exceptionally satisfying, and healthier than many people think, providing a good source of B vitamins, vitamin C, potassium and copper.
Recipe: Jersey Royal new potatoes and pea medley with lamb chops
Recipe: crushed Jersey Royal new potatoes with skate wings
