How to stay full while on a diet

There are many factors that contribute to a healthy diet, and supplying your body with the right nutrients becomes even more important when you have a weight loss goal in mind.

“When trying to lose weight, you should focus on long-term lifestyle changes instead of short-term diet fads,” says Gina Doocy, a registered dietitian at Advocate Illinois Masonic Medical Center in Chicago. “A lot of the time, people cut so much out of their diet that they’re left constantly feeling hungry and more likely to eat foods low in nutritional value.”

Results of a new study might offer a solution to that problem. Canadian researchers found that foods in the ‘pulse’ family, such as beans, chickpeas, peas and lentils could help you feel full and even lose some unwanted weight. While the amount of weight lost by study participants was small, participants did not alter their diets or activity regimens other than adding these foods to their meals.

“Foods like beans and chickpeas are rich in nutrients we need, like protein and fiber,” says Doocy. “These nutrients make you feel full and satisfied and can help you avoid binge eating.”

If you’re looking for other foods that can satisfy your hunger and contribute to a healthy diet, Doocy recommends:

• Almonds
• Cottage Cheese
• Chicken
• Salmon
• Eggs
• Greek yogurt
• Fresh fruits
• Non-starchy vegetables (for example, green beans, tomatoes, carrots, broccoli, spinach)

Doocy adds that when you’re trying to lose weight, exercise, a balanced diet with smaller portions and plenty of water is the best way to set yourself up for success.

Check out choosemyplate.gov for more nutrition tips and talk with your physician about the best exercise plan for you.