Trimming unnecessary calories from your diet can help you reach a healthy weight, but you don’t want to feel like you are starving. Eating foods that are high in volume can help stave off hunger and leave you feeling full longer. According to research, low-energy-dense foods that contain higher amounts of fiber, water or even air tend to be lower in calories, but they also cause the stomach to fill and empty more slowly. Eating a seemingly large meal can also be psychologically satisfying: You won’t feel deprived if you have a big, luscious meal in front of you the way you may feel deprived with a small microwave meal.
A satisfying salad filled with red or green leaf lettuce, spinach, sprouts and other flavorful vegetables can allow you to eat a lot more. It feels indulgent, and it can fill your stomach and feed your body the nutrients it needs to stay healthy. A broth-based soup and fresh fruit are also good choices. Add a lean protein such as chicken, eggs or fish to round out your meal and ensure long-lasting satiety. Choose whole fruit instead of dried or juiced, add beans or other lean proteins to soups and stews and cook whole grains for more filling meals.
Along with eating larger amounts of high-volume foods, you can also stay fuller longer by looking for solid rather than liquid foods. Fruit smoothies may be tasty and dense in nutrients, but they may not keep you sated long. Instead, eat a low-fat, low-sugar yogurt or Greek yogurt, cheese, berries, citrus or other fruits to keep you going until lunch time. Eat slowly, stay mindful and don’t multitask while you eat. This allows you to better listen to your body’s hunger signals.
Learning to eat this way may take practice. Convenience foods such as those in vending machines are generally high in calories and more likely to leave you feeling hungry or less satisfied, so you will need to plan ahead to always have healthy, high-volume snacks or meals when you need them. Tracking your exercise can help you keep your activity levels high and will ensure you complete your weight loss resolutions faster.