Your ability to experience hunger -- the strong need and desire for food -- plays an important role in human survival. If you are attempting to lose excess pounds, however, keeping it at bay between meals can help you stay within your caloric needs and guard against the frustration and irritability associated with dieting. Filling foods provide valuable alternatives to appetite-suppressing supplements, many of which lack evidence of safety and effectiveness, according to MayoClinic.com.
Low-Calorie Appetizers
Starting your meals with a low-calorie dish can take the edge off of your hunger and lead to reduced calorie intake during your meal, according to a "Today's Dietitian" article published in April 2009. Useful options may include a vegetable salad drizzled with salad dressing, fresh fruit or broth-based vegetable soup.
Whole Grains
Because whole grains contain all nutritious parts of the grain, they provide more vitamins, minerals, protein and fiber than refined grains, such as white flour. As low-glycemic foods, whole grains also have a milder impact on your blood sugar. Lowering the glycemic impact of your diet may lead to improved appetite control and guard against obesity, according to the Linus Pauling Institute at Oregon State University. To reap these benefits, replace refined foods, such as white bread, instant rice, enriched pasta and pretzels, with 100 percent whole grain equivalents. Valuable options include oatmeal, pearled barley, brown rice and air-popped popcorn.
Protein-Rich Foods
Protein promotes blood sugar control and contributes amino acids -- the building blocks of lean tissue. In a study published in the "International Journal of Obesity" in 2010, the breakfast-eating habits and daytime hunger of 13 overweight adolescents were analyzed on three separate days. Researchers found that after eating a breakfast containing a protein-rich food, participants who frequently skipped breakfast experienced significant increases in fullness throughout the day. For potentially similar benefits, incorporate a protein-rich food into your breakfast daily. Because protein sources high in saturated fat, such as bacon, egg yolks and butter, may contribute to heart disease, choose lean sources most often. Nutritious examples include egg whites, low-fat milk or yogurt, tofu, soy milk and quinoa -- a protein-rich seed variety.
Fiber-Rich Foods
Fiber is an indigestible carbohydrate that seems to improve appetite control in numerous ways, according to "Today's Dietitian." Fiber-rich foods increase chewing, which limits your food intake by promoting saliva and gastric juice secretion. This causes your stomach to expand, increasing a sense of fullness. Because fiber does not contribute absorbable calories, fiber-rich foods also allow you to eat more food volume while staying within your caloric needs. Top sources of fiber include legumes such as beans, split peas and lentils, whole grains such as oats and wild rice, and fruits and vegetables such as raspberries, artichokes, broccoli, kale, pears and apples.
References
- "Today's Dietitian"; Taking Control of Hunger; Sharon Palmer; April 2009
- Linus Pauling Institute: Glycemic Index and Glycemic Load
- "International Journal of Obesity"; The Addition of a Protein-Rich Breakfast and its Effects on Acute Appetite Control and Food Intake in 'Breakfast-Skipping' Adolescents; HJ Leidy, M Racki; February 2010
- MayoClinic.com: Over-the-Counter Weight Loss Pills
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