Tips to Feeling Full and Staying Full While Dieting
Losing weight often feels very contradictory. On the one hand, we need to scale back portion sizes and choose foods with lower fat, sugar, and calorie content, but, on the other, we need to make sure we are consuming enough food to not feel hungry, or even worse, be malnourished. So, how can we make sure that we stay well fed and satisfied while our body runs in weight-loss mode?
The trick is picking the right foods in the right amounts — foods that increase satiety (feelings of fullness) without adding too many carbs, sugars, or calories to your system. Read on to find out how it’s done!
6 Tips for Staying Full and Satisfied while Losing Weight
1. Eat Smaller Portions More Frequently
Many people worry about snacking throughout the day, but when done right, snacking can be a powerful weight loss tool. The trick is to choose the right foods to snack on and to split your daily food intake into 3 smaller meals, buffered by 1 to 2 small snacks. This will help keep you satisfied throughout the day and prevent you from overeating when meal time comes.
Try eating every 3-4 hours to keep blood sugar levels steady. If you stick to the meals and snacks in the LEAN Plan, you will be well fed, satiated, and on-track throughout the day.
2. Load Up on Veggies
Veggies are an excellent choice for quelling hunger pangs. They are high in nutrients and fiber, low in sugar, and full of water, making them a very filling, nourishing, and low-calorie choice. Plus, they’re one of the few types of foods you can eat a lot of without worrying about your waistline, especially if you choose vegetables high in water content like celery, bell peppers, asparagus, broccoli, cauliflower, greens, and cucumbers. Starchy veggies like peas, carrots, and potatoes are also good for you, but should be enjoyed in moderation for optimum weight loss efficiency.
3. Pump Up the Protein
Protein is one of the most filling food groups, so it’s important to include at least one source of protein in every meal and snack you eat. Add a scoop of low-sugar, plant-based LEAN protein powder to your smoothie, eat a hard-boiled egg alongside your bowl of berries, drop a dollop of hummus on mixed vegetables, enjoy lean meats like fish and chicken for heartier meals, and pair beans, lentils, and peas with servings of whole grains to ensure you’re getting enough protein to keep your hunger at bay.
4. Make Fat Your Friend
Most of us now recognize that the low-fat craze of the 90's was misguided, but some are still fearful of the F word, fat. Fear not. When combined with other food groups, a small serving of healthy fats from avocado, nuts, seeds, and fish can add a satisfying richness to your meals and snacks, helping you feel full and preventing you from overeating. Minimally processed, healthy fats are also known to help with the absorption of certain fat-soluble vitamins. Drizzle a tablespoon of olive oil over your salad, eat a tablespoon of additive-free nut butter or a small handful of unsalted nuts along with your apple, or slice a quarter of an avocado atop your grain bowls to reap those fatty benefits!
5. Choose the Right Carbs
Like fat, carbohydrates are often demonized when it comes to weight loss, but carbs actually provide the main source of energy our bodies need to survive. The trick to consuming carbs while dieting is (as with other categories of foods) to choose the right types of carbohydrates in the right amount. Complex carbohydrates—those with long chains of sugars—offer the most nourishment and energy, providing your body with a steady source of fuel that keeps you feeling fuller for longer periods of time. Complex carbohydrates include whole grains like oats and brown rice, starchy vegetables like sweet potatoes, winter squash, peas, carrots, and fruit. If selecting fruit as your carb of choice, choose high fiber, low-sugar options like berries, green apples, and grapefruit over higher-sugar varieties like bananas, mango, and grapes.
6. Hydrate, Hydrate, Hydrate
Hydration is often overlooked when it comes to weight loss, but it actually has a huge impact on your hunger levels. We often mistake feelings of thirstiness for feelings of hunger, leading us to eat unnecessary calories when we really just need water. If you start to feel hungry, try drinking 16 oz. of water before you eat anything. If the hunger subsides, you’ll know it was thirst that was driving the sensation.
When Dieting, Remeber the Basics
At NutriBullet, we know that losing weight can feel like an uphill battle, but stick to the basics – eating smaller portions more frequently, loading up on veggies, increasing protein and healthy fats, choosing the right carbs, and staying hydrated – and you'll not only stay on track, you'll feel fuller longer and continue to lose weight.
WIth the NutiBullet LEAN plan you'll find it easy to implement and stick to a weight-loss plan. Developed by a Registered Dietitian, LEAN ensures you're consuming the proper portions of each food group and wallks you through creating each healthy snack and meal. Click here to learn more.