Foods That Curb Hunger
Rein in your appetite with these feel-full foods.
Lean Protein Can Reduce Hunger continued...
"We found that an additional 20-30 grams of protein or a 3-4 ounce
portion of lean protein was enough to influence appetite," says Campbell.
"We have also shown that when diets are inadequate in the amount of protein
and don't meet national recommendations, desire to eat increases."
His suggestion: To keep calories in check, have higher-protein foods in
place of other foods. For example, choose a glass of skim or low-fat milk
instead of drinking a sweetened beverage, and you'll take in 8 extra grams of
You can add lean protein at any meal, but research has shown that adding it
to your breakfast may be especially helpful.
In a study presented at the 2007 Experimental Biology meeting, researchers
at Pennington Biomedical Research Center compared weight loss in dieters who
ate either two eggs or a bagel for breakfast. The two breakfast meals were
identical in calories and volume, but the egg breakfast was much higher in
"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five
times a week for eight weeks, as part of a low-fat, reduced-calorie diet, lost
65% more weight, reduced waist circumference by 83%, reported higher energy
levels, and had no significant difference in their ... blood cholesterol or triglyceride levels," reports
researcher Nikhil V. Dhurandhar, PhD.
"When people eat eggs, rich in protein, at breakfast, they felt more
satisfied and consumed fewer calories throughout the day, compared to those who
ate a primarily carbohydrate meal like a bagel."
Solid Foods Are More Filling
Eating solid foods rather than drinking liquids can also help you feel
fuller, experts say.
"Beverages high in water do not last as long in the stomach as solid
foods," says Campbell. "Hunger will not be reduced as much with a
liquid as with a solid, so if you are choosing between a meal replacement drink
or a meal replacement bar, go for the bar for greater satiety."
Eat Mindfully to Feel Fuller
When your stomach is stretched from food, it sends a signal to the brain
that you have had enough to eat. But that signal doesn't always get through --
especially when the dessert cart rolls around.
To help stay in tune with your body's signals, experts say, it helps to slow
down and eliminate distractions while you're eating.
"Eat slowly and mindfully, do not engage in multitasking -- reading
emails, watching television -- concentrate on your meal," suggests
She recommends taking half an hour to finish your meal.
"To prolong the meal, you can chew slowly, put your fork down between
bites, use chopsticks or your non-dominant hand, but my favorite is to simply
take smaller forkfuls," she says.
Add These Foods to Your Diet to Curb Hunger
So how do you put this hunger-fighting power to work? In a nutshell, experts
say, adding more of these foods to your diet can help curb hunger and help you
feel fuller on fewer calories:
- Soups, stews, cooked whole grains, and beans
- Fruits and vegetables
- Lean meats, fish, poultry, eggs
- Whole grains, like popcorn
And here are some easy strategies for working those hunger-fighting foods in
- Add shredded or chopped vegetables to pasta and egg dishes, main-dish
salads, and other mixed dishes, and use them to top pizzas.
- Eat whole fruits instead of fruit juices or dried fruits.
- Use a blender to whip air into fruit drinks, smoothies, or sauces.
- Choose whole-grain puffed cereals, popcorn, breads, cereals, and
- Enjoy vegetable salads or broth-based soups before meals.
- Top entree salads with lean meats, poultry, eggs, tofu, beans, nuts, or
- Add fruit to salads or enjoy as dessert.
- Add beans to stews, soups, egg dishes, and casseroles.
- Have lean protein or low-fat dairy at all meals and snacks.