A 2008 Centers for Disease Control and Prevention study found that 34 percent of adults in the U.S. are overweight and another 34 percent are obese. Losing just 5 to 10 percent of your body weight can reduce the risk of heart disease and other ailments. If a diet leaves you feeling hungry or deprived, though, you are unlikely to stay with it long enough to reap the benefits. Choosing satisfying foods will help you endure.
Whole grains
Dr. Gabe Mirkin, board-certified specialist in sports medicine, allergy and immunology, reports that whole grains are filling and satisfying because they take longer for your body to digest than processed foods do. This causes your blood sugar to remain healthily elevated, so you stay fuller longer. Whole grains that are cooked in water, such as brown rice or whole wheat pasta, absorb the liquid in which they are prepared, making these foods bulkier and satiating your appetite.
High Water Content Produce
Choose foods with a low energy density, which means that a large amount of the food has a relatively low amount of calories. These foods tend to have a high water content, lots of fiber and little or no fat. Choose fresh vegetables, such as cucumbers, greens and zucchini, to start or round off a filling meal. Select fresh fruit over dried or canned varieties for satiating volume when you crave something sweet. For example, for the same amount of calories, you can have one cup of raisins or eight cups of grapes.
Lean Proteins
The American Institute for Cancer Research states that because your body digests protein more slowly than it does carbohydrates, adding some protein to your meals and snacks will help you feel fuller longer. Foods high in protein can also be high in fat, though, so be sure to make lean choices such as fish, chicken or beans. Proteins with healthy fats are a good choice, too, such as salmon, walnuts or natural nut butters. Simply be sure to eat these foods in moderation and be aware of serving sizes.
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