Many people tend to equate a diet with starvation due to the reduction in food intake. However, according to The Dallas Morning News, dieters can still eat the same volume of food, but need to choose foods that are lower in calories to achieve weight loss goals. This includes foods from all the foods groups. Knowing which foods will keep a person full longer will help her lose weight while staying healthy and satisfied.
Whole Grains
Foods made from whole grains have plenty of fiber per serving, which will keep a dieter feeling full on less calories. Products that contain whole grains include whole-wheat bread, brown rice and whole-grain cereal, according to the University of Nebraska Cooperative Extension. The trick is to check labels and be sure they state that the food is made from 100% whole grains or that at whole grain is at least the first ingredient listed. Other whole grain foods are some types of pasta, popcorn and oatmeal. These foods should be incorporated into meals to keep the stomach full until the next meal or snack.
Fruits and Vegetables
Many fruits and vegetables are high in fiber, making them a filling choice for someone who is on a diet. In addition, the University of Nebraska Cooperative Extension reports that the high water content of most produce also aids in filling up a dieter's stomach on a small amount of calories. The Mayo Clinic recommends raspberries, pears, apples, strawberries, bananas, peas, broccoli, potatoes, carrots and tomatoes. These foods can be served as a side dish to a healthy meal or eaten as a snack. Plenty of fruits and vegetables are important to a balanced and healthy diet because they have many vitamins and minerals that are essential to good health.
Soup
Choosing a broth-based soup as an appetizer helps a dieter eat less at mealtime. The Dallas Morning News says this is because these types of soups are made from water and filling vegetables that contain minimal calories. Avoid cream-based soups because they are typically made with high-fat milk or cream and contain more calories than their broth-based counterparts. Soups that contain lean meats, whole pasta and vegetables make a filling meal for a diet and don't contain high amounts of calories or fat.
Low-Fat Dairy Products
While someone on a diet should avoid full-fat dairy foods, eating lower-fat and fat-free dairy products will help him feel full longer while also getting calcium. The University of Nebraska Cooperative Extension reports that two glasses of skim milk contains a similar amount of calories as one glass of full-fat milk. Many low-fat cheeses, yogurts, milks and creams are available for use while cooking or as a filling snack. In addition, yogurt supports healthy digestion and weight.
Member Comments