Weight loss plateaus are a normal, albeit frustrating, part of the process of shedding pounds and they're a sign that you need to reduce your overall calorie intake. But if you're already restricting calories, cutting even more can leave you feeling hungry and miserable. The best strategy is to load up on low-calorie foods that are rich in fiber or protein, since these nutrients help you feel fuller longer than fat and carbohydrates, according to the American Journal of Clinical Nutrition. Try protein and fiber-packed foods to bust through your diet plateau without feeling hungry.
Nonfat Greek Yogurt
Not only is Greek yogurt thick, rich and creamy, even in nonfat versions, it's lower in sugar than regular yogurt and boasts far more protein to keep you feeling full and satisfied on fewer calories. Plus, its tart flavor means it can be enjoyed as either a sweet or savory treat: try it topped with berries, honey and cinnamon or use the plain version as a substitute for sour cream, milk and mayonnaise in your cooking.
Egg Whites
Egg whites are cheap and easy to prepare, and offer an impressive amount of protein for just 17 calories per large white. Mix up an egg white omelet with chopped veggies and top with salsa for a super-filling, low-calorie meal any time of day.
Beans
Fiber-rich and low in calories, beans are fantastically versatile and they come in so many varieties that you can enjoy a new type every day of the week. Sprinkle on salads, use as a baked potato topping, simmer and mix with chili powder for a satisfying side dish, blend with chicken stock and add to soup to make a hearty base. Mix with plain, nonfat Greek yogurt and Mexican spices for a healthy chip and veggie dip.
Protein Powder
Protein powder offers an easy way to boost your protein intake and it comes in a myriad of flavors to satisfy your personal tastes. Choose a low-sugar version that has about 100 calories per scoop and mix up a mock milkshake by combining it with a cup of nonfat milk and two large handfuls of ice in a blender.
Oatmeal
Plain, unflavored oatmeal is packed with fiber and quickly goes from boring to delicious when topped with fruit, cinnamon, honey or even peanut butter. Or, beat your sweet tooth by baking up a batch of oatmeal cookies, going light on the flour and heavy on the oatmeal.
Water
Water may not be a food but it can keep you from feeling hungry. Thirst often masquerades as hunger, meaning you eat when your body just needs some hydration. When you feel hungry, have a large glass of water and wait 20 minutes; if you still feel hungry, go ahead and eat.
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