-
Meat Matters
These days, there’s a lot of talk about going meat-free. What’s the big deal about meat, and why should you consider eating less of it? Keep reading to find out. Read >> -
Food: Friend or Foe?
As with all good things, food can be misused and abused. If this happens to you, it may contribute to eating disorders and troubles with weight management. Read >> -
Foods for Healing
Unless you’re sick with a stomach flu, it’s important to nourish your body with plenty of vitamins and minerals when sick. The next time someone in your home is sick with a cold or flu, offer these foods to promote health and healing. Read >> -
Eat Less, Feel Full
For many, the hardest part of losing weight is feeling hungry all the time. They have a lack of energy and feel deprived of their favorite foods. That doesn't have to be you. Read >>
- Breakfast Cereals Are Better Than Multivitamins, This Dietitian Says
- Copper Is a Key Nutrient for Maintaining a Healthy Heart, Bones, and Brain As You Age—These Are the Best Food Sources
- Music May Be Just as Powerful as Exercise at Improving Mental Health, Research Says
- Yoga shows promise for weight-loss maintenance, study finds
Eat Less, Feel Full
Lose weight without feeling hungry all the time.
For many, the hardest part of losing weight is feeling hungry all the time. They have a lack of energy and feel deprived of their favorite foods. That doesn't have to be you.
Restricting calories to lose weight means you stop eating when you reach a calorie limit, whether or not you feel satisfied. Without enough calories, you’ll feel zapped of energy. And if cheeseburgers, fries, and milkshakes are your favorite foods, then you’ll feel deprived. That’s when hunger pains lead to overindulging and failed diets.
What many people fail to understand is that you can still lose weight without feeling hungry and tired all the time. The key? Eat the right kinds of foods. Seek foods that are low in calories and fill you up. Not sure where to turn? You’ve come to the right place.
Filler 1: Vegetables
It’s hard to go wrong with vegetables. They’re high in vitamins and minerals, low on calories, and packed with fiber. So you feel full without overdoing it. One cup of vegetables contains a mere 20 to 50 calories.
Dark green leafy greens such as spinach, kale, arugula, and romaine lettuce are the perfect salad base. Potatoes may be high in carbs, but when eaten in moderation, they can be a healthy, filling side. Fill at least half of your plate with vegetables. Just be careful to eat them fresh or frozen—not fried, breaded, or loaded with sauces or salt.
Filler 2: Fruits
Fruits are another no-brainer. Also loaded with nutrients and high in fiber, some fruits have more calories and natural sugars than others. When choosing fruits, make berries a priority. All kinds of berries are great to eat for health and weight loss. Eat them plain or add them to salads, smoothies, oatmeal, or yogurt. The good thing about fruit? It helps satisfy your sweet tooth.
Filler 3: Lean Protein
Every meal and snack you eat should contain a source of protein. Protein, like fiber, takes longer to digest, so it stays in your stomach for longer. This means you feel fuller for longer after eating it. Since some sources of protein are high in calories or unhealthy fats, be picky about what sources of protein you choose.
Not sure how to get more protein in your diet? Eat eggs for breakfast, Greek yogurt or cottage cheese for snacks, turkey for lunch, and fish, tofu, or poultry for dinner. Beans and legumes are also high in protein as well as fiber.
Filler 4: Nuts and Seeds
It’s a mistake to think you can’t snack when you’re trying to lose weight. Without snacks, you may overeat when mealtime finally rolls around. It’s also easy to feel deprived and give up on dieting altogether.
Nuts and seeds are the perfect snack for weight loss since they’re rich in both protein and fiber. Just a small handful takes the edge off your hunger and gives you the boost of energy you need to make it until your next meal. Try chia seeds, sesame seeds, pumpkin seeds, almonds, peanuts, and pistachios. These options taste great and have fewer calories than other nuts and seeds.
Filler 5: Whole Grains
If you’re tired of feeling hungry and tired, you’ve got to stop eating foods made with refined grains. Foods made with white, processed flour only fill you up temporarily. Whole grains, on the other hand, can be part of a weight-loss plan. Try out oatmeal for breakfast. Grab some air-popped popcorn for a snack. Serve up whole-grain bread for lunch. Then mix in some quinoa for dinner.
