Since losing weight typically requires eating fewer calories than you're accustomed to, managing your appetite is important. Staying well-hydrated, exercising regularly and eating particularly satisfying foods can help ensure your weight-loss success without the potential side effects of diet pills. For lasting, successful weight management, the American Dietetic Association suggests eating nutritious foods--which tend to enhance satiation--from all food groups. For best results, seek guidance from a qualified professional before attempting weight loss.
Whole Grains
Unlike refined grains, such as white flour, whole grains contain all nutritious components of the original grain plant. As a result, whole grain foods digest slowly and have a mild impact on your blood sugar levels. Whole grains may also help regulate hormones that affect your appetite, according to a report published in the "Proceedings of Nutrition Society" in 2003. For these reasons, whole grains promote satiation and, when consumed regularly, may lead to improved weight management. Examples of satisfying whole grain foods include 100 percent whole grain breads, pasta and cold cereals, steel-cut or old fashioned oatmeal, pearled barley, quinoa, air-popped popcorn, long-grain brown rice, and wild rice. To make sure you're reaping ample whole grain benefits from breads, cereals and pasta, purchase those that list whole grains as main ingredients.
Fruits and Vegetables
Fruits and vegetables contain rich amounts of vitamins, minerals and fiber. Fresh fruits and vegetables also provide fluids, which promotes hydration and fullness. Since fruits and vegetables are also relatively low in calories, increasing your intake can allow you to eat more food volume, without reaping excessive calories throughout the weight-loss process. Choose whole, colorful varieties, such as berries, citrus fruits, leafy greens, bell peppers, tomatoes and broccoli rather than dried fruit or canned fruit stored in heavy syrup and juices, which provide less satiation and fewer dietary benefits. MayoClinic.com also suggests adding fruits and vegetables to denser foods, such as pasta, cereal and rice dishes, for improved nutrient and fiber intake as a useful way to manage your caloric intake.
Lean Protein
Lean protein sources digest slowly, thus have a mellowing impact on your blood sugar levels and appetite. Optimum satiation and weight loss-friendly varieties include legumes, such as beans and lentils, skinless white-meat poultry, egg whites, low-fat dairy products and fish. To prevent excessive saturated fat intake, use heart-healthy cooking techniques, such as baking, broiling, boiling and grilling, when preparing lean poultry, eggs and fish. Incorporate skim or low-fat milk into oatmeal, creamy vegetable soups, casseroles, smoothies and coffee beverages for added protein and appetite-suppressing benefits. Lactose-free and soy-based milk products provide useful alternatives if you're a strict vegetarian or lactose intolerant.
Member Comments