Fill up with fruit, veggies, and fiber
To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.
Fiber: the secret to feeling satisfied while losing weightIf you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber. High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it.
High-fiber heavyweights include:
- Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.
- Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish of their own.
- Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, bran muffins, or air-popped popcorn.
Focus on fruits and veggiesCounting calories and measuring portion sizes can quickly become tedious. But you don’t need an accounting degree to enjoy produce. When it comes to fruit and vegetables, it’s generally safe to eat as much as you want, whenever you want. No measuring cups or calorie tables required.
The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.
- Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
- Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.
- Swap out some of the meat and cheese in your sandwich with healthier veggie choices such as lettuce, tomatoes, sprouts, cucumbers, and avocado.
- Instead of a high-calorie snack, such as chips and dip, try baby carrots with hummus, a sliced apple, or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).
- Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.
- Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.
Fruits and vegetables to eat in moderationFruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.
- Veggies that have been breaded or fried or doused in heavy sauces are no longer low-calorie, so tread with caution. Opt for healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.
- Salads are guilt-free—unless you drench them in high-fat dressing and toppings. By all means, add some nuts or cheese, but don’t overdo it. As for dressing, a little fat is healthy (try a vinaigrette made with olive oil), but again, moderation is key.
- Dried Fruit. Be careful when it comes to dried fruit, which is high in calories and, often, in added sugar. You can eat a whole lot more fresh fruit for the same number of calories. If you do choose to snack on dried fruit, keep your serving size small.
- Fruit Juice. There’s nothing wrong with enjoying a glass of juice every now and again. But remember that the calories quickly add up, without doing much to make you feel full. Also make sure that your drink of choice is made from 100% fruit juice and contains no added sugar.