Which foods fight hunger by keeping you feeling full longeris a burning question bothering most of us. This is an article by Madeline R. Vann, MPH worth reading both by diabetics an non diabetics in the interest of healthy eating and keeping weight under control..
Medically Reviewed by Christine Wilmsen Craig, MD
About the author:
Madeline Vann, MPH, is a Williamsburg, VA., based health and medical freelance writer. She has been working in the field of health and medical writing and journalism for over 15 years.. She received her undergraduate degrees from Trinity University in San Antonio, Texas, and her Master’s in Public Health with an emphasis on health communication and social marketing from Tulane University School of Public Health and Tropical Medicine in New Orleans, LA. During her graduate training she worked on a statewide assessment of oral health needs among third graders in public schools in Louisiana. Prior to freelancing, she had been working in communications with the Louisiana Office of Public Health and with Tulane University Health Science Center in New Orleans. In addition to writing for a news reading audience, Vann is also interested in health literacy and has experience writing about health and medical issues at any reading level. Her areas of interest include diet, fitness, chronic diseases, infectious diseases, oral health, biotechnology, global health concern, health law, the Affordable Care Act, health economics, cancer, positive psychology, aging well, caregiving, end-of-life issues, and the intersection between environmental health and individual health. She is a writer for HealthDay and works as a freelance health and medical writer for a number of private clients, newspapers, magazines, and websites. While Vann works primarily in health and medical writing, she is also travel writing (particularly traveling with small children) and outdoors writing, which has challenged her with tours of canyons in the South, fishing and beachgoing with her children, and geocaching. She is currently participating in the Virginia Master Naturalist training program, which is expanding her knowledge of the environment and ecology of Virginia. She writes and speaks Spanish. Vann regularly practices yoga, loves to cook, and can’t decide between a Mediterranean style diet and an Asian-fusion approach.
It's the dieter's worst enemy — that gnawing hunger when you're trying to eat less and lose weight.
But fighting off those feelings of hunger could be as simple as a walk to the nearest soup and salad bar for lunch. Here's how you can make food choices that will keep you feeling full and help prevent the hunger pangs that lead to diet-busting snacks or binges. Binging simply means you have temporarily lost control over the amount and type of food you planned to eat
Food Strategies For Losing Weight
If you want to feel full all day on less food, focus on these eating strategies:
•Get enough lean protein and fiber. Why the emphasis on fiber? A high-fiber diet can help normalize your blood sugar levels, improve your cholesterol levels, have a positive effect on bowel function, and help keep you from feeling hungry, which aids in weight loss. "Protein is the number one thing to help you feel full," says Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. "The second thing is fiber."
Eat a rainbow of fruits and vegetables. Fruits and vegetables are great for watching your weight. They’re low in fat and calories, and loaded with fiber and water, which create a feeling of fullness. This is particularly helpful for dieters who want more filling calories. Plus, that fiber helps keep you “regular.”will help you maintain weight loss for up to six years.
•Sip soup. Adding two low-calorie soups to your diet every day could stave off hunger pangs and keep you satisfied longer. Choose soups that are broth-based, not cream-based, to reduce the calorie count; also look for soups that are low in sodium. Consider chunky, pureed vegetable soups, as they have been shown to produce the most lasting full feeling. Timing your soup so that you have it before a meal also reduces the amount you eat at that meal by about 20 percent, according to a study of 53 overweight adults.
•Eat whole grains. A serving of whole grains will stick with you longer than a serving of refined wheat bread or any other refined flour product, for that matter. Most refined flour is white and often bleached.
•Pick "airy" snacks. If you must snack and you don't have a piece of fruit or a veggie tray on hand, choose the snack food that has more air in it — think cheese puffs instead of potato chips, rice cakes instead of cookies. You will feel just as full as you would if you ate the same serving size of another snack, but you will consume fewer calories on average.
Another way to fight off hunger is to develop a "low-energy density" eating plan. This means that you can eat a large quantity of foods that do not have a high calorie count. Learning about portion sizes and counting calories is one way to approach this, but you can also try the plate method, which dictates that half your plate be full of veggies, one-quarter dedicated to a starch (preferably whole grain), and one-quarter to a lean protein.
And speaking of plates, it's worth noting that a study of 45 adults demonstrated that the oft-repeated advice to eat on a smaller plate if you want to feel like you have more food in front of you actually has no effect on the amount you eat at a meal (if you are serving yourself) or your feeling of being full.
So, if you prefer, you can go back to eating on your good china — just make sure to emphasize lean proteins, fruits, and veggies.