Losing weight is not easy, especially if you have diabetes and always feel hungry when lowering your calorie intake. A deficit of 3,500 calories is required to result in a 1-pound weight loss, which means that to lose one to two pounds of body weight a week, dieters need to reduce their daily calorie intake by 500 to 1,000 calories, according to FamilyDoctor.org. Some simple strategies can help you achieve the task of eating less and losing weight while keeping your appetite in check.
Fiber
High-fiber foods can help diabetics prevent hunger in two ways. First, dietary fiber occupies a lot of space in the stomach, which can help you feel full with less calories. Second, fiber slows down the digestion process, leaving you satisfied for a longer period of time after you have eaten, according to the American Journal of Clinical Nutrition. For these reasons, fiber is an effective appetite suppressant. The best sources of fiber to include in your diet are nonstarchy vegetables, such as kale, leafy greens, onions, tomatoes and broccoli, because of their low-calorie content. You can also supplement your diet with a couple tablespoons of ground flaxseeds, wheat bran or psyllium husk.
Protein
Studies have shown that protein is more satiating than fat, which is in turn more satiating than carbohydrates, according to the American Journal of Clinical Nutrition. A good way to suppress your appetite after eating so you avoid cravings between meals is to include a source of protein-rich food at each of your meals and snacks. Try turkey, chicken, fish, beef, pork, eggs, cheese, nuts or seeds.
Low Glycemic Index Carbohydrates
Many carbohydrate-containing foods can be addictive, lead to hunger and induce cravings. However, choosing low glycemic index carbohydrates could prevent this from happening, according to researchers at the University of Sydney. Low glycemic index carbohydrates metabolize more slowly, which helps keep your blood sugar and insulin levels more stable after eating. This mechanism could help your diabetes, while acting as a mild appetite suppressant. Low glycemic index choices include stone-ground whole grain bread, sourdough bread, whole grain pasta, brown basmati rice, sweet potato, barley and old-fashioned oatmeal.
Low-Carb Diets
Perhaps the best way to suppress your appetite naturally is to follow a low-carb eating plan. These diets have been shown to result in a spontaneous decrease in the calorie intake of low-carb dieters, simply by making them feeling fuller throughout the day. Although it is not sure whether the satiating power of low-carb diets comes from the protein, the fat or the ketosis, many studies have concluded that carbohydrate-restricted diets were effective at suppressing appetite and resulting in significant weight loss, according to a 2008 article published in the "American Journal of Clinical Nutrition."
References
- FamilyDoctor.org: What It Takes To Lose Weight
- "American Journal of Clinical Nutrition": Dietary Fiber and Energy Regulation
- "American Journal of Clinical Nutrition": The satiating power of protein---a key to obesity prevention?
- University of Sydney: The Glycemic Index
- "American Journal of Clinical Nutrition": Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum
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