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4 Foods That Will Fill You Up, Not Out

Update Date: Nov 18, 2014 07:41 AM EST

A logical assumption is that the more you eat the less you'll be hungry. However, science says some foods are far better than other at beating the belly growls. 

Here are some foods that come with true 'staying' power:

White potatoes

One medium white potatoes contains 20 percent of your daily fiber needs, however, that should not be an excuse to fill up on potato chips and fries. Researchers also found that boiled potatoes are one of the most-satiety-boosting foods. 

Chia seeds

You can include these little seeds in anything from soups and salads to healthy breads to help boost your meal's satiety factor. A study showed people who ate muffins that contained chia seeds rated themselves as feeling fuller for the following 90 minutes compared with those who noshed on chia-free muffins.

Probiotic-Rich Yogurt 

In a recent study published in the Journal of the American College of Nutrition, participants who ate a cup a day of a yogurt enhanced with the probiotics Lactobacillus acidophilus, Bifidobacterium and Lactobacillus casei not only lost more weight than those who ate probiotic-free yogurt, but also had lower levels of leptin -- a satiety hormone of which high levels is a marker for being overweight.


Apple may or may not keep the doctor away but it will certainly fend off hunger. Experts recommend pairing the fruit with a source of lean protein or healthy fats like cheese, almond butter or a handful of nuts. 

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