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These filling foods are great for a weight loss plan

These filling foods are great for a weight loss plan

When you hear healthy, you don’t always think filling. In fact, you might have the opposite reaction and imagine a single leaf of lettuce staring at you from your “healthy” salad. But just because something’s healthy doesn’t mean it can’t be filling, too. In fact, many healthy foods can keep you feeling full longer and are good for our bodies to eat.

As a fitness nutrition specialist, I am always offering recommendations to my clients about what healthy foods to fill up on and which foods to limit. Three main categories come to mind when I think healthy, but filling.

They include:

  • Lean protein. This type of protein does not contain as many calories as other types of proteins and provides fuel to help build and repair muscle tissue. Some great lean proteins to fill up on include:
    • Turkey
    • Chicken
    • Fish (preferably wild caught)
    • Lean cuts of pork (pork chops)
    • Lean cuts of beef (filet)
    • Eggs
  • Vegetables should be a go-to! Feel free to load up on them, as they provide nutrients and energy with very minimal calories. Good staples that are filling include:
    • Broccoli
    • Peppers (green, red, yellow)
    • Beets
    • Asparagus
    • Spinach
    • Kale
  • Fruit provides essential nutrients and fiber and can fill you up, as well. Some great additions to any diet include:
    • Berries (blueberries, raspberries, strawberries)
    • Grapefruit
    • Kiwi

In addition to these three food groups, I always remind clients that snacks are a necessary component of any diet, as they help you stay full between meals and keep the body’s metabolism going. Some great snacks to fill up on include:

  • Hummus
  • Nuts
  • Beef jerky
  • Pouch tuna
  • Greek yogurt

If you have further questions about a personalized diet or detailed meal plan, I always advise my clients to consult with a registered dietitian.

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  1. Glynne Gervais, LCSW March 7, 2017 at 12:54 pm · Reply

    Makes sense

  2. Why do specifically say pouch tuna?

    • Jon Carlino

      Pouch tuna is easier for a high protein snack when on the go, less messy than cans and no extra trash. More of a convenience factor.

  3. Eileen, hete is helpful info on weight loss for you

  4. warn people about interaction: grapefruit and some medications. I have not eaten grapefruit in 20 years, cause I want my prescriptions to work.

  5. Thank you for posting this article , Its a very useful information to me !! keep posting such articles 🙂

  6. i like fruit and vegetable because they have a naturel protein.
    where can i find the pouch tuna?
    Top 10 foods to lose body fat:

  7. Healthy eating truly doesn’t have to be restrictive. It’s more about your mindset towards the food you consume and balance. Pair that with a proper exercise program you could be on a good weight loss path. What’s important is to stay motivated because it takes patience and experimentation.

  8. Surprised avocados aren’t on the list. High in fiber, healthy fat and very filling.

  9. Careful if you’re on Coumadin therapy. Some of these items may be high in vitamin K. Loading up on these will throw your INR out of whack if you do that.

    Why preferably wild caught fish? There are quite a bit of chemicals present in US surface waters. For fish not sourced in US waters the level of chemical contamination could be greater. While I don’t expect to see PAHs accumulating in fish tissue but I am concerned about those chemicals (mercury and PCBs) that tend to bioaccumulate. Particularly if you are a fan and eat whole smelt from waters that are polluted with lead (Pb) as lead accumulates in bone.

About the Author

Jon Carlino
Jon Carlino

Jon Carlino, health enews contributer, is a personal trainer team lead at Advocate Good Shepherd Health and Fitness Center. He graduated from Northern Illinois University with a Bachelor of Science degree in Kinesiology with an emphasis in Exercise Science. Jon is resolute about the benefits of exercise. His goal is to provide assistance and motivate his clients every step of the way so they can achieve their fitness goals and live a healthier lifestyle.