There are plenty of healthy foods out there that we can enjoy. However, it can be a challenge to find foods that are high in nutrients and simultaneously filling and satisfying.

Here is a list of several flat belly foods that help lose weight and also provide you with the nutrients needed by the body.

Keeping you strong healthier and energized.

  1. Popcorn

It is a very popular snack that is very high in fiber, high in volume and low in energy density making it very filling. It is a whole grain food that is high in fiber. A medium-sized bag of popcorn contains 16 grams of fiber.

Prepare popcorn in a pot or air-popper machine and avoid adding a lot of fat such as butter for it can increase the calorie content significantly.

  1. Nuts

Almonds and walnuts are energy- dense, nutrient-rich snack. Nuts are high in healthy fats and protein. A study concluded that chewing your nuts properly may lead to a greater reduction in hunger and an increased feeling of fullness.

  1. Quinoa

It is a grain that is high in fiber, a great source of protein and provides all the essential amino acids. The protein and fiber content of quinoa increase the feeling of fullness and help you eat fewer calories.

  1. Legumes

Legumes such as beans, peas, lentils and peanuts are high in fiber and protein and have relatively low energy density.

  1. Cottage cheese

It is high in protein and is usually low in fat and carbs.

  1. Greek yogurt

Greek yogurt is a high – protein breakfast and a popular snack. it increase the feeling of fullness and help a person feel less hungry.

  1. Oats

Cook whole oats in milk for protein, water and fiber-packed meal. Studies show that the filling fiber in oats helps balance blood sugar levels.

  1. Potato

Potatoes are very healthy and nutritious. Cooked and unpeeled potatoes are good source of vitamin C and potassium. It is also high in water and carbohydrates.

A recent study found that eating boiled potatoes with pork steak led to lower calorie intake as compared to eating pork steak with white rice or pasta.

  1. Eggs

Eggs are incredibly nutrient- dense.

Antioxidants such as lutein and xeaxanthine which are beneficial to the eye are found in the yolks.

Eggs are good source of protein. A large egg usually contains around 6 grams of protein, including 9 essential amino acids.

Arecent study found that a protein-rich breakfast of eggs and lean beef increased the feeling of fullness and helped people make better food choices.

  1. Soups

Research shows that soups are more filling than solid meals containing the same ingredients. Soups also stay longer in the stomach, thus prolonging the feeling of fullness.

  1. Coconut Oil

It contains a unique combination of 90% saturated fats. The fatty acids then enter the liver from the digestive tract where they will be turned into ketone bodies that can have appetite-reducing effect. Coconut oil is rich in substances that can reduce appetite and calorie intake.