Feel full on fewer calories
All foods contain a certain number of calories. Foods that are low in energy density have fewer calories in the same volume than foods that are high in energy density. In order to lose weight without feeling hungry, focus on eating more foods that are low in energy density.
Foods that are naturally low in energy density contain large amounts of water and fiber and very little fat. Which foods are your best options for a low energy density diet?
Most vegetables contain a lot of water and fiber without a lot of calories. Focus especially on vegetables like salad greens, asparagus, green beans, broccoli and zucchini. Avoid varieties of canned vegetables that contain added salts.
Like vegetables, nearly all fruits are good choices for someone on a low energy density diet. Choose whole fresh fruits or canned fruits that are packed in water instead of syrup. Avoid dried fruits and fruit juices that have had pulp and fiber removed, which raises the energy density.
Whole grains are your best carbohydrate options because they are higher in fiber than processed or refined grains. Choose whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal.
Protein and dairy
Choose protein sources that are low in fat and calories, including fish, skinless chicken breast and fat-free dairy products. Legumes are also a good low-density protein source because of their naturally high fiber content.
Processed foods that contain large amounts of added sugar and fat are sure to derail your weight loss efforts, as they contain large numbers of calories per serving. Focus instead on feeding your hunger with more fruits and vegetables that will satisfy your appetite without adding to your waistline.