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The One Weight Loss Food to Eat to Always Feel Full, Says Dietitian

This special ingredient will have you shedding pounds easily.
FACT CHECKED BY Kiersten Hickman

Finding that one special ingredient that can keep you full while you're trying to eat healthily seems next to impossible. It might appear far-fetched, but some foods actually have the capability to ward off feelings of hunger while helping you burn calories. While visions of raw celery might spring to mind, don't immediately assume a filling food that helps promote weight loss has to come with a minuscule calorie count.

According to a study retrieved from the Journal of Diabetes Science and Technology, the perfect weight loss ingredient that keeps you full has to contain significant levels of protein, in addition to filling fiber. Luckily, one type of bean fits the bill.

"A great weight-loss food is chickpeas," says Lisa Young, PhD, RDN, author Finally Full, Finally Slim, and a member of our medical expert board. "They contain both fiber and protein, two key nutrients that help you to feel full. This is the key to permanent weight loss— not being hungry."


Pulses like chickpeas contain satiating protein to keep you full throughout the day by making your body produce more appetite-suppressing hormones, per an article published in Advances in Nutrition. The same study also illustrates that this legume has a low caloric content, making it a great way to increase your protein gains without packing on any extra fat.

Don't think that the fiber content of this plant doesn't help work a bit of magic too. A study found in Nutrients revealed that the fiber found in chickpeas also slows down the absorption of carbohydrates in your bloodstream, preventing sudden blood sugar spikes. Combine this advantage with the power of the bean's protein content, and you have an ingredient that can transform any meal into a dieter's dream. No wonder fiber is considered The #1 Thing To Eat Every Day To Lose Weight For Good.

The only thing left to think about is how to prepare the bean. Including this special legume into your diet couldn't prove easier, and with a bit of creativity, the sky's the limit when it comes to enjoying this ingredient.

"Chickpeas are also versatile and can be added to soups, salads, or veggie dishes or even puréed into a hummus," Dr. says Young. "I love chickpea salads made with avocado, red peppers, tomatoes, and drizzled with olive oil."

When you want to transform this powerful ingredient into a weight-loss centric meal, check out our 25 Healthy Chickpea Recipes That Can Help You Lose Weight and find that perfect recipe for lamb tagine, hummus, or slow cooker chili that tastes so good, you will want to come back for seconds. When in doubt, make sure to include some extra chickpeas into your life to jumpstart your weight loss goals and keep you feeling good throughout the day.

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Erich Barganier
Erich Barganier is a health and food writer. Read more about Erich