Okay, we've been talking a lot about different concepts, or different strategies that go into feeling fuller with your calories. Now, let us actually get into the real practical stuff. So in the previous video you learned about, you know, the five steps that you can take towards success in feeling fuller with your calories. Now, in this section here in the section of the course, I'm going to be giving you the exact foods, what foods you can incorporate into your daily life, in fact, your lifestyle to feel fuller with your calories. So without further ado, let it let us start. So I have a list of 15 filling foods that you can include in your meals, and they're nothing special.
They are just Whole Foods. And sometimes we tend to neglect Whole Foods, but I would really encourage you to incorporate them every single day every single meal of your life. So here we go. The first time Surprise is boiled potatoes. A lot of you do think that potatoes are, you know high carbohydrate and they they're very you know high high in calories as well. Interestingly yes carbohydrate, like potatoes are high carb at the same time they're very filling also and potatoes are very filling in comparison to other carbs and interestingly they are medium glycemic index.
So incorporate, do not shy to incorporate cooked unpeeled potatoes, boiled ones, and they are a good source of vitamin C and potassium. They also contain a moderate amount of fiber and protein and are low in fat. Now when you compare boiled potatoes to roast potatoes, roast potatoes are higher in glycemic index simply because to the degree of cooking that potatoes get to when you roast them or when you bake them however, when you're boiling potatoes they're cooking point is like you know and all Dante don't overcook them like If you have forgotten what glycemic index is, you might want to go back to the to the lesson where I've talked to you about glycemic index. So go ahead and enjoy the potatoes. Eggs. I think there's nothing new to me.
Sorry, nothing new to you. So eggs are a great source of protein and they are high quality protein. They contain all the essential amino acids, nine essential amino acids and one large tag is equal to about six grams of protein and eggs already filling and the score really high on the satiety index. Oatmeal, oatmeal is also fairly low in calories. A good source of fiber in fact a great source of fiber and the fiber which is in oatmeal is soluble fiber colors Beta Glucan and that helps to lower cholesterol as well. So try if you enjoy oatmeal, go for it.
And it also scores high on satiety index and the Oatmeal is filling power when you when you feel full when you eat oatmeal is because of the high fiber content and it almost becomes like a gel like fiber becomes like a jello because it soaks up water. And the fiber which is the soluble fiber, which is beta glucan also holds you up really well. And it may also help slowly satiety hormones and delay the emptying of the stomach making you feel fuller for a longer period of time. fish fish is loaded with high quality protein and especially the fatty fish is something which really fills you up. It is a great source of omega three fatty acids and it was an essential fact that we must get some food and on desert ID index fish scores higher than all other protein rich foods, including eggs and beef.
So if you're not official our I would ask you to sort of you know get used to the idea of eating fish. We want to bake it roasted Put it in a marinate and throw it on the on the barbecue or in the oven. If you'd like it fried initially Go for it, try the fried ones as well. But do not do too much a frying as well for fish because you are just adding too many calories with that. So just be mindful of that. And studies show that omega three fatty acids also can increase the feeling of fullness in people who are overweight and obese.
Okay, soups, so I've emphasized soups a lot in this lesson, sorry in this course. So soups are very filling meals despite being a liquid form. And they may also stay in the stomach for a longer period of time, thus prolonging the feeling of fullness, vegetable soup soup specially chunky soups are really good options that you can incorporate everyday. meats. sumeet is high in protein and very filling and dry to choose a lunar lunar cuts of meat if you can, most often Greek yogurt, Greek yogurt is very thick as compared to regular yogurt and is typically high in protein. And a Greek yogurt can be can be a really good breakfast option.
And it's also a very popular afternoon snack that can help you you know feel awful until your next meal. So you can combine the yogurt with fruit you can add some nuts and seeds to it. And if you'd like it with cereal, you can even you know put on top the Greek yogurt with on your cereal as well for your breakfast. vegetables, nothing new I guess. So they are very high in volume and low calorie foods. They contain fiber and water which adds you know both to your meals and helps to fill you up.
And moreover vegetables take some time to chew and that is also very satisfying as well. So when you're eating vegetables, take your time to chew them and try to incorporate at least one new vegetable every single day in your In your meals, or maybe one vegetable, one new vegetable per week, that way what happens is that you will begin to increase your cuisine. And there are a ton of recipes out there to keep trying new recipes trying new new vegetables, and you will be on your way to success. cottage cheese is also low in fat, and carbs and yet very high in protein. And it's because it's high in protein it makes you feel feel fuller. legumes such as beans, peas, lentils and peanuts are loaded with fiber and plant based protein.
So go for them and they are relatively low energy density and making them very filling. Fruit fruit is also low energy density and fruit is loaded with fiber and slows down the digestion and helps you feel full for longer periods of time. In particular, apples and oranges are this score really high on the satiety index. However, it is Important to note that it's not. It's always better to eat whole fruit, fruit juice and which is not falling at all. Quinoa pretty sure you heard of quinoa.
Quinoa is a buzzword. kinema is a cedar grain you can call it and it's a good source of protein. And the fiber and the protein content of quinoa may increase feeling of fullness and helps you eat fewer calories overall. In fact, there is a lot of research that is around there right now, which actually says that quinoa provides all the essential amino acids and therefore is therefore seen as complete protein source. And Quinoa is also higher in fiber than most grains. Nuts, not such as almonds, walnuts are energy dense and you didn't it's not and they are healthy fats and good proteins as well.
Now because the calorific value was high, be careful laughter portion sizes Coconut oil. So Coconut oil is a unique combination of fatty acids and which is about 90% saturated. However, these are entirely medium chain triglycerides. And these fatty acids enter the liver from the digestive tract where they may be turning to ketone bodies. Coconut oil is also a good way of actually you know having a control appetite. So there is research to suggest that the ketone bodies that can have our appetite reducing effect, use coconut oil, it gives you a feeling of being full, but use it in moderation because of the calorific value.
Popcorn if you are a popcorn lover, there you have it. So popcorn is a whole grain food that is really high in fiber. And one medium bag contains about 16 grams of fiber. So one medium bag is about hundred grams. And because the popcorn is high fiber content and its low energy density, therefore it fills you up really well. So now those are the 15 foods that you can start to incorporate in your daily food in your daily meals and start from when maybe one or two foods and see how you feel