Any weight-loss diet or eating plan that involves a reduction of calories can result in hunger. This is because your body is accustomed to eating a certain amount of food each day. You'll feel hungry until you grow used to the new plan. However, there are foods you can eat to curb your appetite without sabotaging your diet.
Water
The first thing you should do when hungry is drink a glass of water. Often the body mistakes thirst for hunger. In 2010, Brenda Davy, associate professor in the Department of Human Nutrition, Foods and Exercise at Virginia Tech, headed a study that showed that participants who drank two glasses of water before each meal for three months lost 5 lbs. more than participants who didn't drink water before eating.
Soup
According to a study done by researchers at Pennsylvania State University, people who ate a low-calorie soup as a first course were more likely to feel full and reduce their caloric intake at that meal by up to 20 percent. Low-calorie soup includes any soup that contains less than 150 calories per serving. Broth-based soups with potato, carrots, onion, broccoli and other vegetables are a good choice. Avoid cream soups, which are higher in calories.
Fiber
High-fiber foods fill up your stomach and curb your appetite. Apples, oatmeal, salad, cabbage and leafy greens slow the rate glucose enters your bloodstream, which helps you avoid that "crash" feeling you get after eating sugary snacks. In addition, high-fiber foods like oatmeal help lower "bad" cholesterol. Most of these foods are also low in calories, so you feel satiated without using up your day's calorie allotment.
Protein
Lean protein, such as chicken, eggs, fish, soy and lean beef or pork can help you feel full for longer. Research at Purdue University showed that obese participants who ate lean protein during meals felt fuller for longer, had better lean muscle mass preservation during weight loss and felt more positive than the participants who ate less protein. Eat protein with your breakfast to help you feel fuller throughout the day.
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