Even when on a diet it’s important to eat regularly and supply our bodies with the right types of food. It also helps if the nutritious foods are filling and won’t make us reach for more snacks to get rid of those hunger pangs.
1 – Dark whole grains for your sandwiches. White bread is not filling, however a slice of dark bread will make you feel fuller for longer because of it’s fibre content. When eating bread or bread rolls choose those that are darker in colour and also include sunflower seeds or pumpkin seeds. Just by swapping your white bread for the dark kind can help you lose a couple of kilograms throughout the year.
2 – Beans are an excellent diet food. They are good source of B vitamins as well as protein and fibre. Beans can be used in soups, pastas and salads to make the meal more filling and satisfying. You can choose from kidney beans, black beans, white beans and many other varieties to fill you up when you’re dieting. Just remember to stick to healthy portion sizes and not over eat. Just because it’s good for you doesn’t mean it will be good for you in extreme amounts.
3 – Oatmeal is a healthy and filling breakfast choice. It’s been known to help reduce cholesterol levels and keep your heart healthy. Oatmeal should be on the menu if you’re trying to lose weight.
4 – Buckwheat or brown rice is a better option than potatoes or white rice. They are healthier, less processed, and contain more fibre and minerals which keep you fuller for longer and make lunch or dinner much more satisfying.
5 – Fish is a lean source of protein. Our bodies need protein for muscles. Fish is a good source which should be included two or three times per week. Adding some protein to every meal will make the meal more filling. Choose lean fish and grill not fry. Eat canned tuna and salmon in brine on its own or in salads.
6 – Chicken is another lean source of protein that works well for dieters. Chicken is the type of meat that can be used in various dishes from salads, casseroles, and soups to stir fries, sandwiches and on it’s own grilled, baked or poached.
7 – Fruit is filled with vitamins and minerals that are vital for our health and well-being. They are also an excellent snack to have on hand when you’re running around. Oranges, apples, bananas and strawberries are great options for dieters. Including two servings of fruit per day, a banana and a cup of strawberries for example, will assist with weight loss and stay feeling full.
8 – Yoghurt is a filling snack. It contains a small amount of protein and calcium which is required for bone health. Yoghurt can be eaten on its own as a snack or dessert or with a piece of fruit.
9 – Vegetables are the type of food that you can eat almost as much of as long as it’s prepared in a low fat way. Vegetables like tomatoes, lettuce, cucumber, radish, broccoli and corguettes can be eaten in large amounts because they are rich in water and very poor in calories. Include them in soups, side dishes, salads, sandwiches and as snack foods throughout the day. They are filling, nutritious and you can snack on them all day without worrying about the calorie content. Most vegetables can be eaten raw or cooked depending on your taste and requirement.
10 – Water should be a part of every diet. Drinking a glass of water twenty minutes before a meal will fill you up and prevent you from eating too much food. Sometimes thirst is mistaken for hunger. So if you’re craving something that you know you shouldn’t be having, drink a glass of water first. The craving may in fact go away. Try to drink at least six glasses of water a day.