How to Diet Without Feeling Hungry

Dr. Amir

Hunger is often a big pothole on the road of successful dieting. If you eliminate the feeling of an empty stomach, you won't feel you are being deprived. You will be much more likely to stick to your diet and lose weight. Here are five approaches to a satisfying diet that will help you feel full and invigorated.

Eat Foods That are High in Fiber

Fruits, vegetables, whole grains, and legumes are high fiber foods that give a feeling of fullness. The fiber structure of plants slows down the emptying of the stomach so you feel fuller for a longer period of time. Adding high-fiber foods to your diet usually involves simple, easy changes such as eating a pear or apple without peeling the skin.

Doubling the amount of vegetables in an old stand-by recipe gives you more fiber but also allows you to continue eating your favorite ingredients in the recipe but in lesser amounts. Another easy way of adding more fiber and fullness to your meals is switching to a whole-grain bread instead of white, or cooking whole wheat spaghetti.

Nuts are high in fiber but also high in fat. If you choose to add them to your diet to feel full, be careful to limit the serving size. Include nuts in a mix with dried fruit or use them in vegetable recipes such as green beans topped with toasted almonds. You will get the benefit of high fiber without too much fat.

Eat Foods That are High in Volume

Fruits, vegetables, whole grains, and legumes are high-fiber foods that are also high in volume. You get to eat larger portions without taking in a lot of calories.

Fresh fruit is packed with water and fiber. You are taking in fewer calories in a large portion than you do when eating a low-volume food such as a fast-food hamburger. In addition to the larger amount for appetite control, you are also getting healthy nutrients and vitamins.

Add Spice to Your Food

A common drawback to eating foods with high fiber is that often people think there is not enough flavor. If that is the case, you can experiment with adding spices to high fiber, high volume foods in order to find combinations that are friendly to your taste buds. Cinnamon, mustard, salsa, chili power, and curry are just a few spices among many that will add a kick to bland food without adding many calories.

You need to be careful, though, that the flavorings you choose to spice up your food are not high in calories or fat. Remember also that the better food tastes, the more difficult it may be to control the portion size.

Fill Up With Liquids

Keep in mind that eating soup or drinking a liquid before the main meal will help fill you up so you are not as likely to eat as much of the higher-calorie, lower-volume main meal that follows. Soup needs to have a broth or vegetable base rather than a creamy, milk base.

Liquid versions of foods are often more satisfying than solids. For instance, eating a thin stew made with beef, potatoes, and carrots will be more filling and have less calories than the meat-and-potatoes version of that stew.

Make Good Use of Substitutes

Many ingredients can be substituted with a reduced-fat or otherwise healthier version. Doing so will allow you to eat the beloved foods that you are craving without taking in all the usual fat and calories. It is important to satisfy your cravings or else you will still be wanting to eat even though you are feeling full.

For example, if you think you cannot survive without eating macaroni and cheese, revise the recipe to use low-fat milk instead of whole milk. You can even use less cheese and still have a deliciously successful dish of mac 'n cheese. Simply choose a sharp cheese that packs more flavor than a milder kind. You can then get by with using less cheese resulting in less fat and calories.

The way to diet without feeling hungry is to eat foods that are high in fiber and volume and flavored with the spices you enjoy. Not only will you feel full quicker, but you will also be able to eat a larger amount of food and satisfy your desire to eat. Filling up with liquid-based foods and using healthy food substitutes will also increase your chances of successfully losing weight while still feeling satisfied.