While trying to lose or maintain your weight, finding the right types of foods that leave you feeling full and satisfied is not impossible. Ideally, you will want to aim for foods that are energy-dense. MayoClinic.com explains these are foods that provide a larger portion size, thus leading to a sensation of being full and satisfied, but with fewer calories.
Fruits and Vegetables
Eating fruits and vegetables can quickly lead to feeling full and thus lead to weight loss because they are low in calories, satisfying and full of water. MayoClinic.com states that fruits and vegetables are high in water, which provides volume but not calories. Try to add in grapefruit, which is about 90 percent water and has just 38 calories in a half serving. Carrots are another great choice with about 88 percent water and only 52 calories in 1 cup. In addition to providing a full feeling, foods like fruits and vegetables are packed with powerful compounds that boost your immunity, protect against disease and fight fat according to the "Shape" magazine website.
Low Fat Dairy
Low fat dairy is a low calorie source of calcium and protein which can lead a feeling a fullness. The "Fitness" magazine website recommends trying low-fat Greek yogurt because it has about 13 g of protein and 6 g or fewer of added sugar per 5 oz. serving, making it the much healthier option when compared to regular yogurt, which can contain 35 g of sugar in a 6 oz. cup. Reduced-fat string cheese and skim milk are another great option to add on a daily basis for weight loss.
Whole Grains
Aim for carbohydrates that are whole grains because they're higher in fiber and other important nutrients and will lead to a sensation of being full. This feeling of fullness is because high fiber contents not only provide volume, but also take longer to digest. MayoClinic.com recommends adding items like whole wheat bread, whole wheat pasta, oatmeal, brown rice and whole grain cereal. When reading the label, be sure the first ingredient is whole grain or wheat---not enriched, which contains less fiber.
Lean Protein
The best protein sources that are satisfying and low in calories and fat, listed by MayoClinic.com, are beans, peas, fish, skinless white meat poultry and egg whites. Buy the leanest cuts of meat possible and cook with low-fat options like grilling, boiling or baking.
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