"Reason should direct and appetite obey," according to Marcus Tullius Cicero, but perhaps he never tried dieting. As many dieters know all too well, hunger can sabotage even the strongest motivation to lose weight. The good news is you can keep your appetite under control by choosing foods that will fill you up, control your blood sugar and provide long-lasting energy.
Low-Density Foods
Low-density foods are low in calories but high in volume, so they fill you up without filling you out. Instead of grabbing a glazed doughnut and feeling hungry a short time later, have a slice of whole-grain toast with peanut butter and a bowl of bran cereal with skim milk and blueberries for the same amount of calories. Trade a paltry 1/4 cup of raisins for a whole cup of juicy grapes. Skip the unhealthy cheeseburger and for the same 600 calories opt for a bowl of vegetable soup, a sandwich made with whole wheat bread, turkey, low-fat cheese and veggies, and an apple and celery sticks.
High Protein Foods
Include a serving of protein in each meal and snack to curb your appetite while dieting. Foods that are high in protein, such as fish, eggs, chicken breast, low-fat dairy products and tofu, control hunger and keep you feeling full longer.
Foods with Healthy Fats
Fat is essential for good health, it tastes good and it keeps you feeling full. Avoid unhealthy saturated fats, found in foods such as butter, bacon, fatty meats and full-fat dairy products, that contribute to heart disease. Instead, eat foods with healthy monounsaturated and polyunsaturated fats, such as canola and olive oils, almonds, walnuts, pecans, pumpkin and sunflower seeds, avocado, and cold-water fish, such as tuna, sardines, anchovies and herring.
Whole-Grain Foods
Whole-grain foods -- oats, barley, brown rice and whole wheat breads, crackers and pasta -- are high in appetite-controlling fiber, and also control hunger by keeping blood sugar and insulin levels steady. Avoid foods made from refined carbohydrates, including white bread, white rice, sugary cereals and soft drinks, candy, deserts and other sweets. These foods cause a rapid rise in blood sugar and insulin followed by a crash that results in low blood sugar and increased hunger.
References
- MayoClinic.com; Slide Show: Low-Calorie Foods for Weight Control; May 27, 2010
- "Psychology Today"; The Instinct Diet; Susan B. Roberts, Ph.D.; February 11, 2009
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- Harvard Heart Letter; Carbohydrates and Health: Not that Simple...or that Complex; December 2002
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