Dieting often requires eating fewer calories than you're accustomed to. While many dietary supplements promise appetite reduction and "rapid" weight loss, they also pose numerous risks. Satiating foods provide a safer method of managing your appetite. Consuming nutritious satisfying foods enhances your wellness, which is particularly important during calorie reduction. For additional benefits, stay properly hydrated, exercise regularly and seek specified guidance from your doctor or dietitian.
Fruits and Vegetables
Fruits and vegetables are rich sources of nutrients and fiber -- which promotes fullness, yet relatively low in calories. Upping your fruit and vegetable intake is a useful way to consume more food volume while reaping fewer calories. Choose fresh, whole fruits and vegetables most often, which tend to provide the richest amounts of nutrients, fiber and fluids, which also enhance satiation. Whole varieties also have a milder impact on your blood sugar levels, which may help reduce food cravings between meals. Fruits and vegetables particularly rich in nutrients and fiber include berries, citrus fruits, papaya, mangoes, avocados, tomatoes, leafy greens, Brussels sprouts, bell peppers, cabbage, carrots, pumpkin, sweet potatoes and winter squash. Fruits and vegetables increase the flavor, appearance and texture of soups, pasta, casseroles, salads and rice dishes.
Whole Grains
Whole grains are grains that have not been stripped of nutrients, fiber or protein during processing. As a result, whole grains are more filling than refined grains, such as white flour. Whole-wheat bread and pasta, oatmeal, whole-grain cold cereal and brown rice are particularly nutritious weight-loss-friendly foods. For best results, replace enriched breads, pasta, cereals and snack foods with whole-grain equivalents most often. When purchasing prepared foods, check nutrition labels to ensure that whole grains, such as whole wheat, barley, oats, quinoa or spelt, are listed as primary ingredients.
Fish and Poultry
Fish and poultry are valuable, relatively lean sources of protein. According to research published in the "American Journal of Clinical Nutrition" in July 2005, increasing your protein intake may help manage your appetite. In the study, 19 overweight participants consumed a diet containing 15 percent protein for two weeks and then a diet containing the same amount of calories but 30 percent protein for 12 weeks. In examining the participants' weight and hunger levels, researchers concluded that increased protein consumption promoted weight loss and satiation. For potentially similar benefits, consume lean protein sources, such as fish or skinless white-meat poultry, as part of a nutritious meal, and reduce your portion sizes of denser foods, such as breads, sweets and butter.
Legumes
Legumes, such as beans, lentils and split peas, are unique in that they provide the satiating benefits of fiber and protein. As naturally low-fat, cholesterol-free foods, legumes also provide healthy alternatives to protein sources high in saturated fat, such as processed meats, dark-meat poultry and high-fat cheese. Nutritious, satisfying dishes based upon legumes include lentil soup, split pea soup, edamame, low-fat vegetarian chili, baked bean patties, steamed or grilled tofu, low-fat hummus and chilled bean salads.
References
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- "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
- Weight-control Information Network: Weight Loss and Nutrition Myths
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