Include protein-rich foods in your meals, such as lean meats, poultry, fish, tofu, beans, and legumes. Protein helps promote satiety and can reduce overall calorie intake.
Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, add bulk to your meals, making you feel full for longer. Fiber also slows down digestion, helping to control hunger.
Non-starchy vegetables are low in calories but high in volume. Incorporate a variety of colorful vegetables into your meals to increase the overall volume without significantly increasing the calorie content.
Drink water before and during meals. Sometimes, our bodies can mistake thirst for hunger. Water can also add volume to your stomach, helping you feel full.
Serve your meals on smaller plates and use smaller bowls. This can create the illusion of a larger portion, making you feel satisfied with less food.
Pay attention to your food, savor each bite, and eat slowly. Mindful eating allows you to enjoy your food more fully and gives your body time to recognize signals of fullness.
Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, in your meals. Fats take longer to digest and can contribute to a feeling of satisfaction.
Create well-balanced meals that include a combination of protein, healthy fats, and carbohydrates. This can help regulate blood sugar levels and prevent sudden spikes and crashes in energy, reducing the likelihood of overeating.