The Best Filling Foods For Dieting

Weight loss requires eating fewer calories than you're accustomed to. Managing your hunger by eating filling foods helps you cut calories without the food cravings and irritability associated with dieting. Foods that take longer to digest contain ample fiber or water, and foods that positively influence your blood sugar levels promote fullness. Processed foods may provide temporary satisfaction, but are followed by blood sugar spikes and cravings later on. For best results, seek dieting guidance from your doctor or dietitian.

Lean Protein

The most filling lean, high-protein foods include egg whites, skinless chicken and turkey breasts, and orange roughly. To enhance appetite control, incorporate egg whites, lean poultry and fish into your meals, while cutting back on high-fat and starchy foods, such as french fries and red meat. According to research published in the "American Journal of Clinical Nutrition" in 2005, increasing your dietary protein intake may lead to improved appetite control and weight loss results. In the study, 19 overweight subjects consumed a calorie-controlled diet containing 15 percent protein, 35 percent fat and 50 percent carbohydrates for two weeks, followed by a diet containing 30 percent protein, 20 percent fat and 50 percent carbs for two or 12 weeks. Researchers found that all participants felt more satiated and lost more weight while eating the higher-protein diet. Protein-rich foods promote satiation because they digest slower than carbohydrates and have a milder impact on your blood sugar levels.

Whole Grains

Whole grains contain all the nutritious parts of the grain, so they take longer to digest than refined grains. Because they're high in fiber, whole grains make you feel more satiated while consuming fewer calories. To increase your fiber content and manage your appetite successfully, eat 100 percent whole grain foods instead of refined foods like white bread, enriched pasta, instant rice and potato chips. For best results, choose varieties richest in satiating fiber, such as whole wheat spaghetti and pearled barley, both of which provide roughly 6 g of fiber per serving. Barley and whole grain pasta have a low glycemic index, meaning they affect your blood sugar mildly and may delay hunger.

Fresh Fruits and Vegetables

Fruits and vegetables provide significant amounts of nutrients and fiber. Fresh produce also has a high water content, which also promotes fullness. Grapefruit consists of 90 percent water and has only 78 calories, or 39 calories per half grapefruit. Carrots provide 25 calories per half cup and consist of 88 percent water. Other water-rich, low-calorie options include berries, leafy greens, celery, cucumbers, water chestnuts and broth-based vegetable soups. Start meals with vegetable soup or fresh vegetable salad with low-calorie dressing to take the edge off of your appetite and help you control portion size. Choose fresh produce in place of dried fruit during the weight loss process. If you experience the "munchies," snack on sliced celery and cucumber sticks in place of pretzels or potato chips.

Low-Fat Milk and Yogurt

To reduce your calorie intake and hunger, replace whole and 2 percent milk with skim milk. For a satisfying dessert, choose low-fat yogurt topped with fruit in place of high-fat, high-sugar ice cream. Low-fat milk and yogurt are rich sources of protein, calcium and vitamin D, and lower in calories and saturated fat than other dairy products. As low-glycemic foods, low-fat milk and yogurt may delay hunger pangs and make it easier to manage your weight. Low-glycemic foods also make it easier for obese individuals lose weight and keep it off, according to the Linus Pauling Institute at Oregon State University.