Just because you are following a diet does not mean you have to go hungry. Diet may be a four-letter word, but there are plenty of healthy foods that are also satisfying for even the hungriest person. Choosing filling, nutrient-rich foods can help you achieve your weight loss goals without giving you the urge to binge.
What Makes You Feel Full
Fiber, complex carbohydrates and protein all help you feel fuller for longer. When you are following a weight loss diet plan, be sure to include plenty of fresh fruits and vegetables, whole grains and low-fat proteins such as skim dairy products or lean meats. Choosing a variety of foods from each of the food groups also helps you get all of your necessary daily nutrients. According to the United States Department of Agriculture, half of your grain choices should come from whole grains, which are high in fiber and an excellent source of vitamins and minerals.
Portion Sizes
Eating healthy food when you are on a diet is a no-brainer; however, if you eat too much of even the healthiest foods, you can still gain weight. Learning to recognize portion sizes is a must. You can use a food scale at home, or learn to associate serving sizes for various food types in comparison to common objects, such as a deck of cards for a meat serving and a baseball for a fruit serving. Sometimes satiety is in your head: the Weight-Control Information Network suggests tricking your brain into feeling satisfied on less food. Put away leftovers before your meal begins to discourage seconds, and use smaller plates and bowls. When you eat out, try putting half of your meal in a to-go box before you start to eat, or split your meal with your dining companion.
Healthy Snacking
Even if your main meals are usually satisfying, if you let too much time pass between them you may be tempted to overeat out of hunger. Snacking is actually OK, provided you do it right. MayoClinic.com suggests keeping between-meal snacks at 100 calories or less. In addition, choose the same types of filling foods you include in your main meals. Smaller servings of fresh vegetables and fruits, a handful of nuts or a single serving package of string cheese can help you feel satiated during down-time.
Being Realistic
Every person's caloric needs are different, and may be influenced by age, gender and weight, in addition to your overall activity level. The average woman needs between 1,600 and 2,400 calories per day, while a man may need between 2,000 and 3,000, per the USDA. Cutting 500 calories per day is realistic, but the USDA reports that cutting even less may help you better maintain your weight loss goals over time. If you feel hungry even when following these guidelines, you may be cutting too many calories per day. Check with your doctor or nutritionist, who can set realistic guidelines based on your individual needs.
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