Filling Food With Low Carbs

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If you’re on a low-carb diet, then you know the struggle of finding Filling Food With Low Carbs that will fill you up without filling you out. That’s why we compiled this list of filling, low-carb foods that will keep you satisfied and leave your stomach smiling.

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Filling Food With Low Carbs

Nearly everything in our bodies requires protein, including our skin, blood, and bones. It’s key for cell tissue repair and regeneration. And since protein takes longer to digest than carbs, protein-rich meals can also keep you fuller, longer. But not all protein sources offer the same benefits (looking at you, sodium-filled deli meat). These protein-rich foods also come with fiber, minerals, and other important nutrients. For smarter meals, load up on eggs, seafood, unsweetened dairy products (like yogurt), poultry, legumes, beans, chickpeas, peas, seeds, nuts and lean cuts of beef and pork.

A combination of protein and fiber at every meal or snack is really optimal when it comes to feeling full and preventing that blood sugar “spike” (and subsequent crash) that we experience after eating less great options. Need more high-protein snack ideas? These choices will curb mid-morning or afternoon cravings when you’re on the go.

Edamame

The filling combo of fiber and protein in edamame makes it excellent choice when an afternoon craving hits. The bonus? Magnesium-packed soybeans may help with mood regulation. Plus, the de-shelling can help serve as a (fun!) distraction while you munch. Try topping a cup with cayenne pepper and a pinch of sea salt for a tasty snack.

Cottage Cheese

A half cup of lower-sodium cottage cheese can pack up to 20 grams protein — making it great for morning meals. Try Good Culture’s portable cups for prime taste, texture, and nutrition. All of their flavors are made with live and active cultures, which may contain probiotic properties to help boost gut health.

Peanuts and Peanut Butter

What can’t peanut butter do?! It packs 8 grams of plant-based protein per 2 tablespoon serving, and nuts are rich in heart-healthy monounsaturated fats. What’s more, peanuts are the best source of arginine, an amino acid that can help lower blood pressure. Salted nuts and nut butters are typically a-okay, too. (The surface salt delivers loads of flavor despite limited amounts of sodium). Look for ones that contain about 140mg of sodium per serving or less.

BRETT STEVENS

Choose Greek yogurt that’s plain and unsweetened, and check the ingredients’ list to make sure there are at least five strains of bacteria added. These bacteria are probiotics, which can help build up your body’s beneficial bacteria and help you stay healthier overall. Plus, protein-rich foods like yogurt (2/3 cup has about 20 grams!) help immune cells regenerate, so eating this nutrient in particular is key.

Sunflower Seeds

Sunflower seeds contain important antioxidants linked to improved cognition and heart health, plus decreased risk of dementia. In the short term, they can help load up on some good-for-you fat, protein, and fiber in between meals.

Soy Milk

Filled with plant-based antioxidants and minerals, this protein-packed milk alternative can help improve your cholesterol levels. That’s because it’s lower in saturated fat than whole milk or other vegan swaps (ahem, coconut oil). Look for unsweetened versions that provide about 7–8 grams of plant-based protein per serving, contain as few ingredients as possible, and come fortified with the same vitamins and minerals as cow’s milk (vitamins A and D).

Salmon

Always a delicious choice, salmon comes with a myriad of health benefits, not too mention lots of protein. A 4-ounce sockeye fillet has 26 grams! Aim for about 8–12 ounces of mixed seafood per week. There’s no better way to ensure that we meet our needs for the omega 3’s.

Hard Boiled Eggs

Often considered one of the best sources of protein available, eggs are an inexpensive, nutrient-dense, and versatile ingredient to add to any diet. They also provide choline, an essential nutrient that’s involved in memory, mood, and muscle control. Two large eggs contain more than 50% of the recommended choline you need each day, and just one has about 8 grams of protein a pop.

Rotisserie Chicken

Rotisserie chicken is often one of the more affordable picks in the grocery store and it’s lower in sodium than pre-packaged deli meat. You’re better off getting the flavor from skin-on rotisserie chicken (remove before eating, please!) and adding this type of nutritious poultry to salads, soups, stews, or stir frys. Chicken also naturally provides selenium, a mineral linked to immunity.

low-carb foods that will keep you full and satisfied

1. Avocado

A third of an avocado has only 5 grams of carbs and, aside from being Instagram famous, it’s also known for being high in monounsaturated healthy fats, which helps lower bad cholesterol and is linked with burning belly fat.https://175d18ec29a3870ba2cea200a885ee0a.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html?n=0

Mash an avocado into hummus for the perfect hybrid dip for crudité, top an apple slice (yes this is delish!) or of course, there’s that whole toast thing.

2. Broccoli

A whole cup will cost you only 30 calories and contains just 6 grams of carbs, but has an impressive 3 grams of fiber and, like other cruciferous vegetables, is rich in cancer-fighting compounds called glucosinolates.

For an easy dinner side dish, lay broccoli out on a baking sheet and drizzle with avocado oil before roasting at 400 degrees for 20-25 minutes.

3. Coconut oil

This jam packed with MCTs (medium-chain triglycerides) cooking oil has zero grams of carbs. MCTs are a type of saturated fat that can help you increase your good cholesterol, reduce the bad and even help you burn fat. Because of its high cooking temp, you can use it for everything from baking to broiling to sautéing.

4. Eggplant

A full cup of aubergine (yes, that is the other name of this pretty purple veggie) contains less than 5 grams of carbs and contains nasunin, a compound that protects your brain cells from oxidation.

For eggplant newbies, here’s a healthy way to get your feet wet: sprinkle with salt, let stand for 10 minutes, blot with a paper towel to remove excess water, then, drizzle with olive oil and roast at 375°F for about 15 minutes, flipping halfway through.

5. Eggs

Quite possibly the most convenient form of protein, a single egg has 0.6 grams of carbs and 6 grams of protein. And, don’t go tossing that yolk, it’s packed with choline an important nutrient for brain health.

Keep hard-boiled eggs on hand and mash onto a slice of Ezekiel toast for an on-the-go breakfast or sprinkle with sea salt and cayenne for a simple snack.

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6. Grapefruit

At 13 grams of carbs per half, a grapefruit is also lower in sugar compared to other citrus fruits. One study showed there was a positive relationship between eating a half of a grapefruit before a meal and weight loss. Section half a grapefruit, sprinkle with cinnamon and a drop of honey and place under the broiler for three to four minutes for a perfect jam-packed nutrient dessert.

7. Greek yogurt

Each 6-ounce container has about 6 grams of carbs and a whole lot of protein, approximately 17 grams! Go for one that has no added sugar and add your fave nuts or seeds and berries for a calcium-packed breakfast.

10 surprisingly filling foods you can eat on the keto diet

healthy fats ketogenic keto diet
The keto diet requires an intake of high fat, moderate protein, very low carbohydrate foods in an effort to bring the body to a state of ketosis, where the body burns fat for energy instead of carbs and sugar. 
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  • The keto diet brings the body to a state of ketosis, where it burns fat as energy instead of glucose.
  • There’s a common misconception that the keto diet will leave you hungry and dissatisfied due to a lack of filling carbs like potatoes and pasta.
  • However, there are plenty of low- foods that will keep you full on the keto diet, like eggs, almonds, and coconut oil.

A ketogenic diet is the popular choice among celebrities like Kourtney Kardashian, Lebron James, and Gwyneth Paltrow, according to Everyday Health.

The keto diet requires an intake of high fat, moderate protein, and low carbohydrate foods in an effort to bring the body to a state of ketosis, where the body burns fat for energy instead of carbs and sugar.

There’s a common misconception that those who follow the keto diet must be constantly starving due to a lack of more traditionally “filling” cuisine, like pasta, potatoes, and bread.

But there are plenty of keto-friendly foods that will not only ensure you’re satisfied for hours but also taste great, too. Just because you’re cutting carbs doesn’t mean you should be starving.

1. Eggs

Eggs
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Eggs are a staple of the keto diet, eaten alone in a variety of ways — scrambled, fried in coconut oil, or hard-boiled.

With less than one carb per egg and a fantastic nutritional profile, eggs are among the healthiest foods on the planet, according to Healthline. A study published in The Journal of Sports Science and Medicine revealed that eggs have a biological value of 100, meaning they have amino acids in the right ratios to keep you full.

2. Almonds

Portion Sizes 1 Almonds
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Almonds are full of healthy fats and proteins to keep you satiated, with an ounce coming in at 162 calories, 14 grams of fat, and 6 grams of protein.

A word of warning, though: It’s easy to exceed the recommended daily intake of nuts — a handful, according to Prevention — if that’s something you track. It helps to weigh your portions of nuts on a digital scale to ensure you’re not going overboard.

3. Avocados

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If you’re a fan of guacamole, you’re in luck. In addition to being full of plenty of good-for-you vitamins and minerals, most of the calories in avocados come from fat, which is a godsend for followers of the keto diet who rely on our bodies burning fat for energy the same way non-keto folks use carbs.

Not only can avocados be enjoyed in many ways — in the aforementioned guac, sliced and served on low-carb toast, or even in brownies — but they’ll also keep you full until your next meal.

4. Cream Cheese

Cream Cheese
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A great addition to keto fat bombs, yummy chicken casserole, and cheesecake, cream cheese is a high-fat, low-carb wonder.

While most people are used to smearing it on bagels — and you can make a keto version — those of us on keto know it can be used in many more delicious and filling ways.

5. Coconut oil

Coconut
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Coconut oil isn’t unique to the keto diet, but it is beloved in the keto community.

Coconut oil is comprised of 90% saturated fats and MCTs (medium chain triglycerides) and has many uses. People fry eggs in coconut oil, add it to Bulletproof Coffee in the morning, and use it in baked goods in place of vegetable oils. Not only is it tasty, it’s also great at satisfying hunger, given its high fat content.

6. Butter

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Butter is basically 80% fat — 70% of that being saturated fatty acids and 25% monounsaturated fatty acids. You can cook with it, smother it on steaks and vegetables, make those infamous keto fat bombs, and more.

Kerrygold brand is a clear favorite, because it’s made from milk from grass-fed cows — and at 100 calories and 11.4 grams of fat per tablespoon according to Self, it’s sure to fill you up that much more.

7. Sardines

Sardines
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A fatty fish with plenty of protein, Vitamin D, and Omega 3 fatty acids, sardines are a delicious food to incorporate into meals or to eat alone as a snack. With 11 grams of fat per can, chowing down on sardines should leave you feeling satiated.

8. Peanut or almond butter

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While you should avoid eating honey-roasted blends on the keto diet because of the high sugar content, peanut butter does have its place — especially if you grab a brand with ingredients that are just peanuts and salt. Peanut butter is full of vitamins and minerals and comprised of 80% unsaturated fats, according to Harvard University, so there’s no reason to fully cut this food out of your diet.

Almond butter is an even better option, with a broader nutritional profile. As Healthline reports, almond butter has more vitamins, minerals, and fiber than peanut butter, but both are fine to include in your diet.

9. Dark chocolate

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Just because you’re on the keto diet doesn’t mean you can’t enjoy sweets like chocolate. Dark chocolate has plenty of health benefits and a good taste — you just have to choose the right kind.

Dark chocolate comprised of at least 70% cocoa is not only lower in sugar but may help you lose weight, since it simulates the feeling of being full more quickly, according to Women’s Health.

10. Bacon

Bacon
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We’d be remiss in making a list of filling keto foods without including bacon. With 68% of bacon’s calories coming from fat, it’s easy to see why followers of this diet love it so much — the combination of high fat and moderate protein (37 grams per 3.5 ounces) is bound to keep you full.

Whether you eat it on its own or incorporate it into other dishes like muffins you can’t go wrong with bacon.

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