One of the biggest complaints from folks who are trying to eat less to lose weight is that they are constantly hungry. But cutting back on calories doesn’t have to mean eating less food.
More Top Picks Balance Bike
You can actually eat a greater volume of food if you know what to choose and what to avoid. Some foods are more “nutrient dense,” which means they pack a lot more calorie punch per bite. These are generally the high-fat foods such as full-fat dairy, cheeses, oils, butter, cream sauces and high-fat meats such as a rib-eye steak. This doesn’t mean banning nutrient-dense foods from your diet, but it does mean using them more as accessories and limiting portions.
Here are some creative ways to fill up your plate while cutting calories:
* Add 1/2 cup berries or 1/2 sliced banana to breakfast cereal to help fill up the bowl and your stomach.
* Make a parfait (left) with low-fat granola, non-fat yogurt and 1/2 cup berries for a snack.
* Drink more water or unsweetened iced tea before and with your meals.
* Pump up the volume on omelets by adding egg whites, instead of an extra egg, and plenty of vegetables.
* Change your pasta by choosing whole-wheat noodles, which are higher in fiber and therefore more filling. Add vegetables to bulk up the pasta sauce.
* Be a vegetarian once in a while.
* Choose broth-based soups instead of cream-based soups.
* Choose whole grains. The fiber in the whole grains increases absorption time in your digestive tract, so you feel full longer.
* Eat every three hours to keep your energy level up.