If you’re like me you pretty much always feel hungry. Since January I’ve been focused upon getting healthy and weight loss. I’ve tried to stay mindful of eating properly to avoid the nasty state of hunger which finds me snacking on anything my hands can find. When I give into this hunger I end up eating unhealthy foods I normally wouldn’t choose.
The solution for me is simple yet not necessarily easy to do! I have to either curb my desire to eat and choose foods which will keep me feeling full for a longer period of time.
Foods with a high content of protein and fiber take longer to be digested which in turn make me feel less hungry. By drinking loads of water with them I’ve found my answer to the niggling feeling of hunger.
Low Calorie Foods to Feel Full
Protein: Protein has a chemical effect on the brain that causes the body to feel satisfied after a meal with approximately 30 grams of protein. If you are trying to lose weight and/or exercising regularly you should try to consume as many grams of protein throughout the day as the number of pounds in your goal weight. Some of my favorite high protein foods:
- Seafood – Fish like tuna, cod, halibut and bass are highly nutritious, low-calorie foods that make you feel full.
- Cottage Cheese – A cup of non-fat cottage cheese is high in protein while low in carbs so it’s a great choice for eating on the run.
- Eggs – Egg whites are a staple in my diet, throwing in a handful of veggies with a bit of spice ensures a delicious meal which fills me up for a few hours.
- Chicken – Three slices of oven-roasted, fat-free chicken can keep hunger at bay for a long time, cooking with chicken is a breeze and the whole family loves it. Be sure to choose low-fat chicken and bypass the delicious skin.
- Turkey – Lean ground turkey makes for a great chilli or sauce base. Again it’s simple to work with and flavor packed.
- Lean Beef – I could never give up my steak!
Fruits: Are great immune system and metabolism boosters. Because they are a rich source of vitamins and minerals any calories are truly worth it. I choose fruits to satisfy my sweet tooth as a low-calorie option when I have a craving for a sweet snack.
Vegetables: Veggies are my save-all, I keep the fridge stocked and keep them on hand at all times. Cabbage, broccoli, sprouts, celery, spinach, carrots, asparagus, tomatoes, onions, radish and endives are vegetables that are low in starch hence low in calories. They also have high content of fiber and water. For best possible effects, I eat them raw, like in the form of salads or soups.
This gives a general idea of where I find my foods that are filling without being high in calories. Generally speaking I keep a weekly meal plan outlining healthy, well-balanced meals for the family. The big trick for my weight-loss success is drinking lots of water and keeping hunger at bay by being aware of the high protein, low-calorie foods which make up the majority of my diet.
How about yourself, have you found ways to be mindful of hunger and how to deal with it?