WebMD
Beans: Protein-Packed Powerhouse
Legumes are not only inexpensive but also incredibly versatile and filling. They are high in fiber, which takes longer to digest, leaving you feeling fuller for longer.
This feeling of fullness can prevent overeating and snacking between meals, making it easier to stick to your calorie goals. Additionally, beans are a great source of protein, which is essential for muscle maintenance and overall health.
Soup: Starter That Satisfies
Whether you prefer chunky or pureed varieties, as long as the soup is broth-based and low in calories (100 to 150 calories per serving), it can help you eat less during your main course.
The liquid content in soup helps fill your stomach, curbing your appetite and making you feel satisfied sooner. Just be sure to avoid cream-based soups, which can be high in calories and fat.
Dark Chocolate: Guilt-Free Indulgence
Craving something sweet? Opt for a small square or two of dark chocolate. It’s been shown to reduce cravings and can help you eat less in subsequent meals.
In one study, participants who ate dark chocolate consumed 15% less pizza than those who ate milk chocolate.
Pureed Vegetables: Sneaky Yet Nutritious
Adding pureed vegetables to your favorite dishes is a clever way to lower calorie intake without sacrificing taste.
Researchers found that incorporating pureed cauliflower and zucchini into mac and cheese resulted in people eating 200 to 350 fewer calories. The added vegetables increase the volume of the dish, making it more filling while keeping the calorie count low.
Yogurt With Berries: Protein-Rich Breakfast
Greek yogurt is high in protein, which helps you feel full longer and reduces the likelihood of snacking on unhealthy foods later. Just make sure to choose yogurt that isn’t loaded with added sugars …
