Trying to lose weight by skipping meals or eating too little can backfire, making you so hungry that you eventually go back to your old eating habits. Instead, choose healthy foods that make you feel full. Foods containing protein and fat are high in calories, but they also are the most filling. Include small portions in each meal for their nutritional value and to help control your hunger.
Poultry and Fish
Lean poultry or fish can give you a full feeling long after dinner is over. Protein and fat cause food to move slowly through your digestive tract, avoiding sudden spikes in blood sugar. Choose skinless chicken breast, lean turkey or healthy fish, such as salmon. Keep portions small. A serving of poultry should be about the size of a deck of cards; a serving of fish should be about the size of a checkbook. To reduce calories, avoid breading and frying, in favor of grilling or baking.
Eggs and Dairy
Eggs and dairy products are healthy foods that leave you feeling full. Hard-boiled eggs are a good choice to avoid added calories from the oil involved in frying or scrambling. A hard-boiled egg can be eaten as is for breakfast or a snack, or sliced for a sandwich or salad topping. Stick with just one a day to limit your intake of dietary cholesterol. Skim or soy milk makes a low-calorie, nutritious and filling drink. If evening is your problem eating time, try the old standby of warm milk to keep you satisfied until morning.
Nuts and Nut Butter
While fat is filling, it is also high in calories. However, you need some fat for health. Nuts and nut butters contain healthy unsaturated fat and are good protein sources, both of which help slow digestion. Two tbsps. of peanut butter on one slice of whole wheat bread and raw veggies makes a low-calorie, healthy and filling lunch. A handful of nuts is a good mid-afternoon snack or as a filling addition to a salad for dinner, but make sure they are dry roasted or fresh from the shell to avoid the unnecessary calories of added oil.
Beans
Most food from plants do not keep you feeling full, but beans are an exception due to their high protein content. Dried beans are also a good source of fiber, vitamins and minerals. Mash beans and mix with onion, whole wheat crumbs and egg for a low-cal and filling veggie burger. Mix with vegetables for soup or salad or as a filling for a whole-grain wrap. Serve beans with rice for an entree or by themselves as a side dish.
How You Eat
How you eat can be as important as what you eat. Eat mindfully, chewing slowly and savoring the flavor and texture of your food. After finishing your meal or snack, wait before getting second helpings even if you still feel hungry. It takes approximately 20 minutes for your brain to register that you are full. By waiting, you may find you don't want more after all.
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