One of the keys to successful weight loss is to avoid cravings. If you severely restrict your caloric intake, you are likely to experience hunger and cravings, making it difficult to stay on the diet and lose weight. Choosing a diet that keeps you full, however, is a much better idea, especially if that diet is abundant in low-calorie foods that prevent hunger without providing excessive calories and fat.
High-fiber Diets
According to MayoClinic.com, high-fiber foods provide a double benefit: They make you full on few calories and they keep you fuller for a longer period than other foods would. This is because it takes longer to digest fiber than it does other nutrients, so you're less likely to be hungry soon after eating. Fruits and vegetables are the best sources of fiber. Including vegetables with every single meal can build up the meal and fill you up faster. For example, add a side salad to your chicken or meat dish. Or add chopped veggies to sauces, soups and pasta. Snack on fiber-rich foods to keep you full in between meals.
Diets High in Liquids
Forget liquid diets where all you're allowed to consume is low-calorie shakes or lots of bland soups. Instead, eat a sensible diet, low in calories and fat, complemented with lots of foods high in water. According to Dr. Barbara Rolls from Penn State University, eating water-rich foods can control hunger much better than drinking water. To do this, you can add water-rich foods to the dishes you normally eat to bulk them up without increasing calorie content by much. For example, fresh tomatoes, zucchinis or cucumbers can be added to pasta or a sandwich to help you feel fuller. You can also use water-rich foods to replace other foods. Take the croutons off a salad and add lots of red kidney beans, which are more than 70 percent water, according to a 2004 article in "Natural Health."
Diets Based on Low-Density Food
Energy-dense foods are those that pack a lot of calories in a very small portion. For example, a small serving of fries has approximately 210 calories, according to Fat Free Kitchen. For the same amount of calories, you could eat six cups of steamed broccoli. Foods lowest in density include fruits and vegetables, skim dairy products, grains and cereals, legumes, beans and lean meats.
Member Comments