The Best Way to Feel Full While Losing Weight

When you are on a diet, feeling hungry is a sabotaging factor that can makes you over-eat and eventually gain weight instead of losing it. Crash diets that restrict calories and foods to the extreme should be avoided because, according to Epigee.com, they can lead to feelings of deprivation, nutritional deficiencies and yo-yo dieting. Going on a diet doesn't mean you have to starve yourself or feel hungry all the time. There are adjustments you can make to your diet that will make you feel full and satiated while still losing weight.

Instructions

• 1

  Replace your three standard meals per day with five to six smaller meals. Consume a meal every three hours. Eating smaller meals more frequently stimulates your metabolism and keeps your blood sugar levels stable. Doing this means you won't crave sabotaging foods, feel deprived or experience hunger. You will feel satiated.

• 2

  Include fiber-rich foods in your diet such as vegetables, fruits and whole grains. Fiber-rich foods stay in your system longer because they take longer to digest. Fiber makes you feel full quickly so you eat less. Fiber-rich foods often require extensive chewing so you eat slower. During this time your brain will signal you that you are full and signal you to stop eating sooner.

• 3

  Make water your main drink throughout the day. The Clemson University website recommends you consume eight to 12 glasses of water per day. Water fills you up so you eat less and it also promotes hydration and digestive health.

• 4

  Eat foods that have a low-energy density such as vegetables, legumes, fruits and cooked grains. These foods are high in water and fiber and low in fat and calories. You can fill up on them without getting a lot of calories.

• 5

  Add vegetables to foods such as soups, stews and pizza to make them low-energy dense. Avoid foods with a high-energy density, such as full-fat dairy products and fatty meats, because these have a lot of calories.

• 6

  Consume protein from low-energy dense sources that are low in calories and fat such as fat-free dairy products, egg whites, fish and white-meat poultry.