What Foods Will Make Me Feel Full & Have Energy?

Finding satiating and energy-rich foods can help you lose weight and power up your workouts. Choose foods that are less concentrated with calories, allowing you to fill up quickly yet not pack on the pounds. Don't forget water, the zero calorie drink helps you to feel energized and full. The Food Network notes men should drink at least 13 cups of water a day and women 9 cups.

Energy Density

• The Mayo Clinic defines energy density as the number of calories in a specific amount of food. Diets that are high in energy density include high-calorie, low volume foods. Low energy density diets concentrate on high volume, low-calorie foods, ideal for someone who wants to cut calories and feel full after eating a meal. The water, fiber and fat content in foods play a critical role in energy density. Vegetables and fruits are high in water content yet low in calories, making them low-energy-dense foods. High fiber foods take longer to digest and provide volume, helping you remain satiated. Fatty foods are high energy density, offering a high number of calories per small serving size.

Blood Sugar

• The Food Network notes to never go longer than five hours without eating. Taking in a steady flow of food helps you to keep blood sugar, or glucose, levels steady, keeping you energized. You might feel fatigued when your glucose levels dip, so stay energized by eating small, frequent meals. Eating small meals frequently also helps you remain satiated, preventing hunger pangs that could lead to binge eating.

Whole Grain Foods

• Whole grain foods are high in fiber, helping you feel full while providing you with energy. These foods are also complex carbohydrates that help keep your blood sugar levels stable and can help prevent weight gain. Choose brown rice, oatmeal, whole wheat pasta and whole wheat bread to help power up your workouts and satisfy your appetite.

Fruits

• Try adding blueberries to your cereal instead of sugar for an energy-rich, low calorie topping. Blueberries are high in cancer-fighting antioxidants. Add some zest to your salads with peach slices or mandarin oranges, or put mango with a little serving of natural peanut butter and honey on whole wheat toast instead of butter. You can never go wrong by adding fruit to a meal.

Vegetables

• Vegetables like zucchini, broccoli, green beans, asparagus and salad greens are high volume, low calorie foods. Cut out fatty, high energy density toppings like cheesy sauces and top your pasta with sauteed vegetables to lower your calorie intake and feel full. Grab carrot sticks instead of a candy bar for an afternoon snack and try adding vegetables to your sandwich to cut back on calories and feel energized.