Healthy Breakfast That Keeps You Full Without Gaining Weight

Bahaar Sikri
Jan 08, 2019   •  22 views

Hunger is something difficult to resist. All the cravings and temptations make it harder for us to be on a diet, to lose some weight or to be on a track to eat healthily. However, even if you keep up the right track to eat healthily, you get hungry more sooner than you think and all the diet goes into vain when you skip to snacking to cover your hunger. You need a plan to be on a diet or to lose some weight which is to eat healthy that keeps you full without even gaining weight. Yes, there is some healthy breakfast that keeps you full without the intake of calories.

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What keeps you full?


Food with fiber takes a little longer to digest, making you not hungry for a while and keeping you full. So, you need to eat something high in fiber to be full throughout. Moreover, foods with fiber are really low in calories making fiber the best option to have for breakfast.


Protein can be the true source for helping you feel and stay full. It influences our satiety hormones which tell our body that we don’t need more food, stopping you from consuming more throughout the day.

Having protein in the breakfast keeps your calories intake low and also reduces calories consumption for the whole day.

Lean meats are a rich source of protein.


We all know fat keeps us full and satisfied. But you may get worried about intaking fat when on diet, but the truth is, you should not cut the entire fat out of your diet. You need a certain percentage of fat in your body to fulfill the nutrients that your body require. Consuming up to 40% of calories from fat is known to be a healthy diet. So choose wisely while adding fat to your diet. Opt for some healthy fat options.

1. Oatmeal

Oats are full of protein and fiber and can fill you up without gaining calories. However, not all oats are low in calories so choose wisely while selecting oats and try to go for plain one and add your own mix-ins. Also, avoid oatmeals that are high in carbs and sugar, they will make you more hungry and will have no effect. You can add nuts and fruits like apple, strawberries etc.

2. Avocados

Avocados help you consume less the whole day if you eat them in your breakfast. Half a portion of avocado is enough for you to be low in calories and maintain healthy fat balance. You can have avocados with smoothies, eggs, salads etc according to your want. Avocado by itself is a filling breakfast but once added to something more healthier, it maintains your health better and keeps you more full.

3. Salmon

Two things that keep you healthy and full are healthy fats and protein and fortunately Salmon is full of both of these, making it a must-have breakfast.A 3 oz fillet packs more than 20g of protein and over 2g each of healthy poly- and monounsaturated fats. You can also have this with some of the veggies, making your breakfast more healthy.

4. Lentils, Beans, and Peas

These are full of protein, fiber and other healthy nutrients that help you consume more without the intake of a lot of calories. These help to maintain your longing and keep you full throughout the day. However, they are high in carbs but helps in maintaining a low-calorie level and keep you significantly full.

5. Eggs

Eggs can be the best choice for breakfast as it contains both protein and fat, making it a healthy option entirely. If you are too worried about the yolks, have egg whites. Eggs for breakfast can help keep you full and consume fewer calories throughout the rest of your day.