1. Add Fiber and Protein to Your Diet
Fiber is a slow-digesting carbohydrate that can make you feel full without eating a lot.
High fiber foods like oatmeal are excellent for dieting because they not only reduce appetite, but they also provide lasting energy by regulating blood sugar and the secretion of insulin.
Something else interesting about fiber: it can ferment in the intestine. This produces short chain fatty acids that are thought to help increase satiety.
In fact, a recent report showed that adding fiber-rich peas, beans, and lentils to your diet can reduce sweet cravings.
Another study found that eating 14 grams of fiber a day could reduce calories by as much as 10 percent.
Plus, fibrous foods tend to be full of other beneficial nutrients, including vitamins, minerals, antioxidants, and useful plant compounds. Pretty much a win-win, right?
Adding more protein to your diet can also increase your sense of satiety, making you eat less in the next meal and helping reduce fat.
A 2012 study about weight loss compared the differences between three breakfasts with the same amount of calories: eggs on toast, cereal and milk, and a croissant with orange juice. After an 8-week period, results showed that people eating the high protein egg breakfast consistently felt more satisfied after eating.
But anyone trying to lose weight will tell you: the best thing about protein (besides making you full) is how much energy it gives you. Maybe workouts won’t be so bad anymore?