If you're on a diet and you feel like you're always hungry, eat a larger quantity of foods that contain fewer calories. Some foods contain a higher energy density, meaning they use up more calories. Instead of reaching for high-calorie meals and snacks, eat a variety of low-calorie foods that will keep you fuller for longer. If you still feel hungry after eating your large, nutritious meal, reach for a snack that has a high water content to keep you satisfied between meals.
Step 1
Incorporate a variety of fresh vegetables into each meal. Vegetables like broccoli, salad greens and zucchini are low in calories, so you can use them to add bulk to your meal, suggests the Mayo Clinic.
Step 2
Eat snacks that contain a high water content. Foods like watermelon, cucumbers, oranges, and celery contain large amounts of water, which will help you feel full in between meals.
Step 3
Eat the right type of carbohydrates, suggests Harvard University researcher Thomas Halton. Whole grains, like brown rice, whole-grain pasta and whole-wheat bread contain higher fiber, which will help you feel full for longer. Refined carbohydrates, like white rice and white bread turn into sugar quickly in the body, making you feel hungry again in a short period of time.
Step 4
Pack each meal with lean protein. Lean proteins derived from animals include low-fat cheese, eggs, skinless chicken breast, skinless turkey breast, and fish. Proteins, however, do not have to mean animal products. Tofu, tempeh, beans and chickpeas are derived from vegetables and are also high in protein.
Step 5
Curb dessert and snack cravings with fresh fruit. Dried and canned fruit is more concentrated than fresh fruit, so there are more calories in a small amount. Eat fresh fruit, which is lower in calories, but has a high water content.
Tips and Warnings
- Drink 8 glasses of water throughout the day to help prevent hunger pangs.
- Consult your doctor before starting a restrictive diet plan.
Things You'll Need
- Broccoli
- Salad greens
- Zucchini
- Watermelon
- Cucumbers
- Oranges
- Celery
- Brown rice
- Whole-grain pasta
- Whole-wheat bread
- Low-fat cheese
- Eggs
- Skinless chicken breast
- Skinless turkey breast
- Fish
- Tofu
- Tempeh
- Beans
- Chickpeas
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