If you're trying to lose weight, fighting with a growling stomach is a battle you might not win. Don't let hunger sabotage your diet plans -- a few small changes can make a big difference in keeping your appetite under control. Learn ways to feel full when dieting to reach your weight loss goal more easily.
Eat Foods with Fiber
Eat foods high in fiber to feel full. Fiber slows digestion so your appetite is satisfied longer, and many high-fiber foods tend to be low in calories but high in volume, which fills you up. Good high-fiber food choices include most fruits and vegetables, beans, lentils, barley and oats.
Eat Slowly
Eat slowly to feel full when dieting. Taking time to eat gives your body a chance to produce two hormones -- cholecystokinin and leptin -- that send a signal when you've had enough to eat. Set a timer for 20 minutes and chew slowly -- you may find you feel full with less food.
Drink Water
Drink water regularly throughout the day to feel full. Water may also speed up your metabolism, and it's a good replacement for high-calorie beverages like sugary soft drinks that can add hundreds of calories to your diet. Drink eight 8-oz. glasses each day to stay hydrated and help you feel full.
Eat Whole-Grain Foods
Whole grain foods help you feel full. Avoid foods made with refined carbohydrates, such as white bread, white rice, sweet foods and sugary drinks. They cause blood sugar to spike and then crash, leaving you hungry and craving sweets. Instead, choose oatmeal, barley, brown rice and whole-grain bread, bagels and pasta. Whole-grain foods control your blood sugar and keep you feeling full longer.
Eat Breakfast
Eat a healthy breakfast to feel full. Breakfast curtails mid-morning hunger and reduces the amount eaten at lunch. The majority of dieters most successful at losing weight and keeping it off are regular breakfast eaters who nosh on a combination of whole-grain foods and protein.
Have Protein
Protein satisfies the appetite longer than carbohydrates do. Have a source of protein with every meal, such as eggs, lean meat, fish, or low-fat milk, cheese or plain yogurt, to feel full longer.
Have Regular Snacks
Snacks keep you feeling full so you can avoid overeating. Choose snacks that have 100 calories or less, according to MayoClinic.com. Snack on fruits and vegetables, low-fat dairy products, whole-grain crackers and nuts. Nuts are a rich source of healthy unsaturated fats that satisfy the appetite, but control your portion because they are high in calories.
References
- Arthritis Today: High Fiber From Food is Best for Good Health
- Harvard Health Publications: Why Eating Slowly May Help You Feel Full Faster
- HelpGuide.org: Nutrition for Women: Eating Right to Look and Feel Your Best
- The Mayo Clinic: Snacks: How They Fit Into Your Weight Loss Plan
- RxList: Nutritional Health Slideshow: The 7 Wonders of Water
- American Council on Exercise: Don't Skip Breakfast to Cut Calories
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