You know the feeling: You’re committed to losing weight and eating healthier, but you’re just so hungry all the time! Argh! Why can’t you lose weight without feeling like a crazy person, constantly ‘hangry’ and perpetually fantasizing about “forbidden” foods? Answer: You can. One of the keys to successful weight loss is to fuel your body with foods that not only support your slim-down efforts, but also help you feel satisfied, thus preventing the kind of wanton binging that can sabotage your goals. Here are four that can do exactly that.
Protein:A recentstudyat the Pennington Biomedical Research Center at Louisiana State University found that eating protein increases satiety in the short term, helping you lose weight in the long term. Since it takes your body longer to break down protein and convert it into energy than it does, say, simple carbs, eating protein can help you feel fuller longer, making you less likely to snack on junk later on. Your goal: Have high-quality protein at every meal — egg whites with breakfast, a protein based shake as a snack and 4 to 6 ounces of your favorite animal or plant protein for lunch and dinner, for example.
Eggs:Considered a “perfect” protein by many, eggs contain all essential and non-essential amino acids. And they’re perfect for weight loss. A study from the Biomedical Research Center in Louisiana found that eating eggs at breakfast helped people feel less hungry while also stabilizing their blood sugar levels and helping them eat fewer calories throughout the day.
Nuts:Since many nuts are high in omega-3 fatty acids, which have been shown to provide several health benefits related to metabolism, immune function, and inflammation, these nutrition powerhouses are ideal when trying to lose weight, eat healthy, and curb hunger. Plus, they’re loaded with protein and fiber, making them a great go-to snack. Just be sure to eat them in moderation. Nuts are calorically dense, so a little goes a long way. Indeed, a handful is all it takes to reap all of the nutrition and weight loss benefits.
Broth-based Soup:The high water content will fill you up for a minimal caloric cost, according to a report by the CDC. That’s a win-win for weight loss. And if you make your own, you’ll be able to control both the ingredients and the sodium content — absolute musts for healthy eating. Need some inspiration? Try our broth-based tomato soup recipe.