Make your snacks as satisfying as possible by eating them slowly — this gives your brain time to send out hormonal signals that you're full — and serve your snack on a plate or in a bowl, instead of eating from the package. Make sure you also count snacking-related calories in your daily meal plan. For example, if you're eating 1, calories a day, budget to calories for 1 to 2 snacks, and eat three to calorie meals for breakfast lunch and dinner.
However you decide to split up your meals and allot your calories, make sure you're getting the minimum recommended calorie intake of 1, calories for men and 1, for women. Otherwise, you risk putting your body in "starvation mode" and slowing your metabolism, and you increase your risk of a nutrient deficiency. Fruits and veggies offer a diet-friendly way to address hunger pangs. Produce is packed with water and generally low in calories, which makes it a low energy-density food.
Filling your diet with low energy-density foods generally means you'll feel fuller on fewer calories, which can help you lose weight. That doesn't mean you're stuck eating celery sticks, though. Try eating a small green salad made from spinach, red pepper and a few sliced strawberries, or top your salad with roasted peaches or pears for a sweeter-tasting bowl. Most vegetables are very low in calories, so you can pair them with a flavorful topping, like garlic hummus or a homemade dip made from Greek yogurt and chopped fresh herbs.
If you're snacking on fruit, use low-calorie seasonings to add flavor — add a pinch of sea salt to chopped cantaloupe, dust your apple slices with a little cinnamon, or sprinkle sliced strawberries with a pinch of cocoa powder.
If you can't travel with fresh produce, don't worry — canned produce might offer weight loss benefits, too, notes a study published in the Journal of the Academy of Nutrition and Dietetics in The study researchers looked at the diets of more than 5, children and adults, and found that higher canned fruit and veggie consumption was correlated with lower body fat. Try a serving of canned fruit, packed in water, to keep hunger at bay. Endlessly adaptable, eggs can fight hunger pangs when you're feeling famished.
They're a great source of protein, a nutrient that triggers feelings of fullness after you eat, and each egg supplies 6 grams of high-quality protein. You'll also get essential nutrients, including 13 percent of the daily value for riboflavin and 10 percent of the daily value for bone-building phosphorus. If you need to eat on-the-go, try a snack of 2 hard-boiled eggs — it boosts your protein intake by 12 grams, and contains less than calories.
Or make diet-friendly deviled eggs — instead of mixing the cooked yolk with mayonnaise, use Greek yogurt instead; then top your eggs with paprika and cayenne pepper. Alternatively, you can make a simple salad more filling by adding sliced egg, or simply serve a single egg with a side of sauteed, roasted or raw veggies. Keep the calories low by skipping the cooking oil; cook your eggs in a nonstick pan, or try boiling or poaching them instead.
Give the traditional wrap a lower-calorie makeover by using low-sodium sliced turkey instead of a tortilla. An 8-inch wheat tortilla has calories — almost your entire budget for a snack — while a slice of low-sodium deli turkey has just 32 calories.
Wrap the turkey around lettuce and sliced tomato, and add a slice of dill pickle for added flavor; because these fillings are very low in calories, you can eat a few wraps without blowing your diet. Just make sure to choose low-sodium turkey, and limit your pickle intake to 1 or 2 slices per sitting.
Regular deli turkey — and dill pickles — are high in sodium, and going overboard on high-sodium foods can trigger water retention, which makes you look bloated and makes you temporarily gain water weight. Store-bought energy bars seem healthy, but they're not always the best option when you're on a diet.
Weight Loss. United States. Type keyword s to search. Today's Top Stories. Taraji P. Accessible Beauty Products For All. Why we get hangry Ah, hanger. A slice of sprouted-grain toast with one-quarter of a sliced or mashed avocado. Half a cup of low-fat cottage cheese and one medium chopped apple.
One string cheese and a cup of grapes. Your favorite vegetables. Two tablespoons of hummus and a cup of baby carrots. A container of plain low-fat Greek yogurt with one-quarter cup blueberries. Fish ranks the highest on the satiety index of all protein-rich foods — including eggs and beef — according to research from the European Journal of Clinical Nutrition.
You might think that a meal full of liquid would make you less satisfied than a solid one, but research from European Journal of Clinical Nutrition shows that soups may actually be more filling than solid meals containing the same ingredients. Avoid soups that are cream-based, however — that won't help you feel more full — and look for ones filled with vegetables and other high-fiber ingredients.
If you notice that you have a headache or darker urine, drink two glasses. To avoid hunger pangs, reach for foods that are high in fiber and protein — your stomach will thank you. This article was originally published on July 11, By Carina Wolff. Updated: July 2, Originally Published: July 11,
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