1 December 2015 4 Tips for Feeling Full on Fewer Calories

Feeling too hungry while trying to lose weight? This is a common problem for many of us. To lose weight, we need to create a calories deficit. That is, we need to eat and drink fewer calories than what we burn. The types of foods and drinks we choose while on a lower calories meal plan are important – some choices are better at helping us feel satisfied or full than others.

Here are 4 easy tips to help you feel full on fewer calories:

  1. Eat enough protein.
  2. Eat enough non-starchy veggies.
  3. Eat enough fruit.
  4. Avoid drinking calories.

Protein

  • Aim for 20 grams or more of protein at each meal.
  • Aim for 60 grams or more of protein every day.
  • Add protein to your after dinner or bedtime snack if you tend to get hungry at night.
  • Go for lean proteins to help stay within your calories budget.
  • Read this article on protein at MyNetDiary – it has a list of high protein foods by calories.

Non-starchy Vegetables

  • Go big on veggies that are lowest in calories – the non-starchy types.
  • Aim for 2 servings or 1/2 plate per meal (or 4-6 servings daily).
  • Non-starchy types are pretty much all veggies other than potatoes, peas, and corn.
  • Here is a list of non-starchy veggies from The American Diabetes Association:
    • Amaranth or Chinese spinach
    • Artichoke
    • Artichoke hearts
    • Asparagus
    • Baby corn (vs. mature corn)
    • Bamboo shoots
    • Beans (green, wax, Italian)
    • Bean sprouts
    • Beets
    • Brussels sprouts
    • Broccoli
    • Cabbage (green, bok choy, Chinese)
    • Carrots
    • Cauliflower
    • Celery
    • Chayote
    • Coleslaw (avoid creamy style)
    • Cucumber
    • Daikon
    • Eggplant
    • Greens (collard, kale, mustard, turnip)
    • Hearts of palm
    • Jicama
    • Kohlrabi
    • Leeks
    • Mushrooms
    • Okra
    • Onions
    • Pea pods
    • Peppers
    • Radishes
    • Rutabaga
    • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
    • Sprouts
    • Squash (cushaw, summer, crookneck, spaghetti, and zucchini)
    • Sugar snap peas
    • Swiss chard
    • Tomato
    • Turnips
    • Water chestnuts
    • Yard-long beans

Fruit

  • Aim for 2 - 3 servings of fresh fruit daily.
  • 1 serving is considered to be:
    • 1 cup of berries, cherries, or diced melon (best deal)
    • 1 small to medium size for whole fruits
    • ½ large banana or grapefruit
    • ½ cup chopped/diced/sliced fruit or grapes
    • 2 tablespoons dried fruit (caution)
  • Fruit as a snack is a great way to move away from processed, high caloric snack foods.
  • Regular fruit intake (especially berries) is linked to weight loss over time.

Avoid Drinking Calories

Sugar sweetened beverages (SSBs)
Drinking SSBs, especially regular soft drinks or pop, is a waste of calories. These drinks do not help us feel full. Studies show that when we drink pop at a meal, we simply add those calories on top of food calories. That is, we don’t eat less food and we don’t feel less hungry later. But it’s not just pop that adds junk calories. These SSBs are also a problem: regular energy drinks, syrup-added latte/mocha drinks, sweet tea, most bottled teas, and juice drinks.

Alcohol
Moderate drinking* is considered heart-healthy but nevertheless, alcohol is high in calories. If you drink, then budget for alcohol calories. High alcohol beers and mixed drinks with SSBs and multiple alcohol types will be caloric nightmares. Instead, choose a drink that is closer to 100 kcal per serving such as:
1.5 fl oz whiskey or other distilled spirits = 100 – 110 kcal
12 fl oz light or lite beer (lower alcohol beer) = 100 – 110 kcal
5 fl oz white or red wine = 105 – 125 kcal

* Moderate drinking is up to 1 drink for a woman and up to 2 drinks for a man. The National Institutes on Alcohol Abuse and Alcoholism defines a standard drink here.

Katherine Isacks, MPS, RD, CDE
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Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.

Tags:

Meal Planning & Diets/Plate Method Weight Loss/Appetite & Satiety

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