A healthy diet plan should include nutritious foods that are low in calories but also satisfying. The key to long-term dieting success is being able to enjoy the foods you eat without feeling like you are depriving yourself. A common complaint among dieters is that low-calorie meals are boring or not filling enough. By combining the right ingredients and foods, meals can be both low in calories and satisfying as part of a healthy lifestyle.
Vegetables
Vegetables should be the foundation of a healthy meal. Fill half of your plate with vegetables and divide the remainder between whole-grains and protein. Vegetables are low in calories, have little to no fat and are a source of dietary fiber. Fiber has a satiating effect on the appetite and also aids in the regulation of a healthy digestive system. It releases energy at a steady rate to be used by the body, unlike simple sugars which leave you hungry shortly after you eat them. Healthy serving suggestions include steaming asparagus, broccoli and cauliflower; roasting butternut squash, parsnips and zucchini in a little olive oil and herbs; or grilling peppers with mushrooms for the central focus of you meal.
Proteins
Low-calorie meals should include lean proteins to fill you up. Protein is an essential nutrient your body needs for growth, repair and maintenance of muscle tissue. This nutrient has a satiating effect on the appetite and keeps blood sugar levels steady. This prevents fluctuations in energy and hunger levels that leave you reaching for high-calorie foods, incurring possible weight gain. Select lean proteins that are lower in calories and fat versus fatty cuts of beef or bacon. Healthy options include grilled chicken breast or lean beef, steamed or baked fish and boiled or poached eggs.
Complex Carbs
Complex carbs, such as whole-grains, should form approximately one-fourth of your meal plate. Whole-grains are rich in nutrients, vitamins -- including the energizing B vitamins -- and dietary fiber. Fiber acts to satisfy the appetite and prevents over-eating. Avoid refined, processed carbs, such as white rice, pastas and breads. Instead, choose their whole-grain counterpart by having chicken with brown and wild rice, whole-wheat pasta with tomato sauce and vegetables or a lean turkey burger served on a multigrain bun.
Healthy Fats
Low-calorie meals should contain healthy fats to satisfy the appetite. Healthy fats, such as unsaturated fats and omega-3 fatty acids, are needed in the body for normal body functions, vitamin absorption and hormonal balance. They also are a filling nutrient and have a satiating effect on the appetite. Avoid saturated fats, which increase the risk of heart disease and obesity and are in butter, mayonnaise and fatty cuts of red meat. Instead, use healthy sources of fat in moderation to complement your meal by drizzling olive oil over vegetables, adding chopped cashews to a ginger and chicken stir fry or adding sunflower seeds to a quinoa side dish.
References
- "The Eat-Clean Diet, Fast Fat-Loss That Lasts Forever!;" Tosca Reno; 2006
- "The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories"; Barbara J. Rolls, Ph.D.; 2005
Member Comments