Choose foods that are heavy on the stomach but are low in fat. The ones that fall low on the glycemic index are said to stave off hunger for longer periods of time.
Know what these are and win over your urges.
Soup
A bowl or two of broth-based soup rather than higher-calorie cream soups works well. Add your favourite cut-up veggies, plus a protein such as beans, chicken, or fish, so you have all the elements of an energy-dense, satisfying meal. Due to its thick consistency, soup takes longer to absorb keeping your tummy full for a longer time.
Smoothies & Cottage Cheese
If smoothies are made with low-fat yogurt and loads of fruit, you're getting protein, fibre, and calcium. A glass of apple or banana smoothie will surely gratify your hunger for a while. Low fat dairy products, like natural yoghurt, low-fat milk and cottage cheese supply rich amounts of protein and calcium. They have a mild impact on your blood sugar levels that helps delay hunger cues and enhances weight loss.
Popcorn & Puffed Rice
Popcorn has the volume effect. If you have a tub of air-popped popcorn and don't add fats (caramel or butter) to it, you can consume it without any guilt. Moreover, it gives you a lot of sensory satisfaction. You can also munch on baked or roasted snacks such as khakra (crisp roti) and kurmura (puffed rice) without worrying about adding additional calories.
Raw Fruits & Vegetables
Fruits and vegetables are lower in calories per gram compared to denser foods. To increase satiation, consume a cup of chopped water-rich fruits and vegetables, such as berries, citrus fruits, tomatoes, kiwi, celery, cucumbers, bell peppers, leafy greens and water chestnuts. If you don't like it plain, prepare a fruit or veggies salad by adding a few drops of vinegar and low-fat salad dressing to it. Also, whole wheat pasta with your favourite sauteed veggies provide higher satiety.
Whole Grains
As whole grains contain all the nutritious part of the grain, they digest slower and more efficiently than refined grains, such as white flour. As fibre-rich, low-glycemic foods, whole grains also help manage hunger pangs. Go for fibre-rich whole grain foods like steel-cut oats, long-grain brown rice, pearled barley and whole wheat bread. When purchasing breads, cereals and pasta, check ingredients lists to ensure that whole grains are listed as main ingredients.
Legumes
Legumes, such as split peas, lentils and beans, contain a unique blend of protein and fibre. One cup serving of cooked split peas or lentils provides up to twice as much fibre as other fibre-rich foods, such as barley, whole wheat pasta, raspberries and pears. Naturally low-fat and cholesterol-free, legumes are heart-healthy. Nutritious legume-based dishes include lentil soup, split-pea soup, chilled bean salads and dals.
