Some low-calorie foods aren't satisfying and may cause you to overeat later in the day. Healthy and filling foods help you achieve your weight loss goals by providing satiety, a feeling of fullness that keeps you from reaching for high-calorie snacks to stave off hunger. Choosing foods high in fiber and protein and adding healthy fats to your meals can help you get the nutrition you need and prevent overeating due to hunger.
Fiber
Fiber consists of all indigestible plant parts in the food you eat. Because fiber fills the stomach without contributing calories, you feel full after eating them. A 2001 review in the journal "Nutrition Review" found that a 14 g increase in daily fiber intake led to lower calorie intake and resultant weight loss of around 4 lbs. over about four months. Fruits, vegetables and whole grains are high in fiber and also contain high levels of vitamins and minerals that make them healthy to include in every meal.
Healthy Fats
Eating fat to get lean may seem counterintuitive, but consuming healthy fats can provide a feeling of satiety that few other foods can match. Consuming fat sends a signal to your brain to reduce your appetite, causing you to eat less in the long run, and they also take a long time to digest, keeping your stomach full long after carbohydrates have been broken down. Avoid saturated fats and trans fats and focus on monounsaturated and polyunsaturated fats to provide a feeling of fullness. Good food choices to get healthy fat into your diet include fatty fish, such as salmon or mackerel, olive oil, avocado and nuts. While it is never a good idea to overdo it on fats, or any other dietary component, adding a small amount of healthy fat to each meal can help you feel full sooner and prevent overeating.
Protein
Lean protein can help stave off hunger because it breaks down more slowly than carbohydrates in the digestive tract. A 2007 study in the journal "Obesity" found that a diet high in protein improved satiety and led to weight loss and the preservation of lean body mass. Choose lean meats, such as skinless chicken breast, turkey breast, extra lean ground beef that is at least 90 percent lean, pork loin and beef round steaks and roasts. Fish, beans and tofu are other excellent protein choices.
Considerations
If you are aiming for satiety from your meals, refined grains and simple sugars are the things to avoid. These foods raise blood sugar levels rapidly, prompting an insulin spike that can leave you hungry. Some foods contain multiple components that contribute to satiety, such as beans, which provide both fiber and protein. You can also increase the satiety factor of your meals by combining foods with fat, fiber and protein. For example, a fiber-filled salad topped with broiled chicken breast and a drizzle of olive oil dressing can make a filling and nutrient-filled meal.
References
- "Obesity": Higher Protein Intake Preserves Lean Mass and Satiety with Weight Loss in Pre-Obese and Obese Women; H.J. Leidy, et al.; Feb 2007
- MyPyramid.gov: Inside the Pyramid
- Linus Pauling Institute: Fiber
- "Nutrition Review": Dietary Fiber and Weight Regulation; N.C. Howarth, et al.;May 2001
- American Heart Association: Fats
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