Controlling your appetite can play a major role in weight management and wellness. If you experience frequent food cravings or have difficulty following a doctor-approved low-calorie diet, altering your food choices may help. Foods rich in fiber and water, according to the Mayo Clinic, digest slowly and keep you fuller longer than processed foods. Protein-rich foods can also support appetite control. For best results, seek specified guidance from your doctor or dietitian before making significant dietary changes.
Protein-Rich Foods
Protein provides amino acids, the building blocks of lean tissue. Protein-rich foods can also support sustained energy levels and reduced appetite. A study published in the "American Journal of Clinical Nutrition" in July, 2005, showed a positive correlation between a high-protein diet and hunger management in overweight adults. In the study, 19 participants were assigned to a diet containing 15 percent protein or 30 percent protein, which they followed for 12 weeks. People who adhered to the high-protein diet experienced greater satiation and weight loss success than the low-protein dieters. Optimum protein sources contain little saturated fat and include fish, skinless chicken and turkey breasts, beans, lentils, low-fat dairy products and tofu. If you enjoy red meat, select leanest cuts and trim visible fat away to reduce saturated fat and calorie intake. Consume protein-rich foods as part of a healthy, balanced diet for best results.
Whole Grains
Whole grains are grains that have not been stripped of vital nutrients during food processing. Due to the rich amounts of dietary fiber whole grains contain, they enhance fullness and weight management, according to the Mayo Clinic. Consume a variety of whole grain foods regularly in place of processed breads and snack foods for best results. Nutritious, satisfying foods based upon whole grains include old-fashioned and steel-cut oatmeal, wild rice, long-grain brown rice, quinoa, pearled barley, air-popped popcorn and 100 percent whole grain breads, cereals and pasta. Whole grain flours make simple substitutions for enriched flour in recipes for pizza dough, breads and muffins. For optimum results, purchase whole grain foods that carry a "100 percent whole grain" label or list a whole grain as a primary ingredient.
Fruits and Vegetables
As with whole grains, fruits and vegetables provide substantial amounts of vitamins, minerals and dietary fiber. Fresh fruits and vegetables also provide rich amounts of water, which supports hydration and appetite control. The Mayo Clinic suggests increasing the amount of fruits and vegetables you consume at each meal and reducing foods denser in fat and calories, such as high-fat cheese, red meat, fried foods and sweets. Consume a variety of fruits and vegetables routinely for broadest nutritional benefits. Vegetables particularly rich in fiber include broccoli, Brussels sprouts, cabbage, carrots, canned pumpkin, peas, spinach, sweet potatoes and Lima beans. Fiber-rich fruits include apples, berries, bananas, figs, guava, oranges, kiwi, plums and prunes. Opt for whole, fresh fruit or high-fiber dried fruit over fruit juice, since juices are generally less satiating.
References
- "American Journal of Clinical Nutrition"; A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and body weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations; David S Weigle et al.; July 2005
- Mayo Clinic: Energy Density and Weight Loss
Member Comments