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How to feel full on a diet

by Kerri-Ann Jennings, MS, RD, The Food Network on January 19, 2014 1:50 AM

When you're trying to lose weight, it can be hard to stick to a lower-calorie menu if you're feeling ravenous the whole time.

Fortunately, some of the best foods for weight loss also happen to be the ones that help to fill you up. Three of the key ingredients that help you feel full are fiber, protein and water content. Here are foods that have one or all of those keys to fullness:

Beans: Beans are one of the best sources of fiber and they’re also considered a lean protein, making them an excellent choice for feeling satisfied. Start your morning with an egg-and-bean taco, or start a meal with a cup of bean soup for instant satisfaction.

Soup: If you start your meal with soup, you’re likely to eat fewer calories at your meal, according to research. All that brothy goodness of soup fills you up ... and if it’s a veggie-packed soup, it’ll be high in fiber too.

Greek yogurt: Greek yogurt is way high in protein — just 6 ounces delivers 17 grams. Whether you have it for breakfast or a snack, it’s sure to give you staying power. Top it with berries for an added fiber boost.

Raspberries: Raspberries are studded with seeds, which bump up their fiber content. Not only that, they’re relatively low in sugar, which also makes them low in calories. Win-win.

Eggs: Eggs are a good source of protein, so it’s no wonder they’re satisfying. Pack a shelled hard-boiled egg in water and store it in the fridge. When hunger strikes, it’ll be ready to satisfy, along with some crunchy sliced veggies.

Pears: Boasting fiber and water, pears are a satisfying snack that clock in at about 100 calories. In addition to eating out of hand, try adding chopped pear to your oatmeal or putting them in a salad, as in Ina’s Roasted Pears With Blue Cheese.

Oatmeal: The soluble fiber in oatmeal holds onto water so it stays in your stomach longer; make it with milk for an extra dose of protein and top with fruit for a breakfast that will keep you full all morning. Try Ina’s Sunday Morning Oatmeal for a healthy breakfast that tastes decadent.


Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

Read more at: http://www.foodnetwork.com/healthy-eating/foods-that-make-you-feel-full/index.html?oc=linkback

 

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