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Hunger can be a diffi cult hurdle to clear for people looking to lose
weight. While nutritious foods don’t lack for taste, many people
adapting to new diets featuring healthy, low-calorie foods fi nd them-
selves still hungry after meals, making it diffi cult for them to stay
the course and reach their weight-loss goals.
Some low-calorie foods may contribute to hunger pangs, but there
are many foods that satisfy hunger despite their low calorie count.
• Baked potatoes: Potatoes might be high in carbohydrates, but
they also are loaded with nutrients and antioxidants that can boost
the immune system. Baked potatoes also provide a powerful punch
of potassium, which can help men and women better control their
blood pressure. That’s especially benefi cial to overweight or obese
men and women who are already dealing with high blood pressure.
Baked potatoes also can make men and women feel full, which
should help low-calorie devotees avoid overeating.
• Eggs: The reputation of eggs tends to change every few years, and
much of that can no doubt be attributed to misinformation about this
low-calorie breakfast staple. Eggs are a great source of complete
protein, and that protein contributes to feelings of fullness. Accord-
ing to the Academy of Nutrition and Dietetics, eggs contain all nine
essential amino acids that, upon being digested, release hormones
that suppress appetite.
• Greek yogurt: Greek yogurt is another excellent and low-calorie
source of protein, offering roughly twice as much protein as regu-
lar yogurt. Greek yogurt also is an excellent source of calcium,
potassium, zinc, and vitamins B6 and B12. But Greek yogurt also
contributes to feelings of fullness, as a study from the Nestlé Nutri-
tion Institute found that consuming proteins found in dairy products
increases satiety.
• Oatmeal: While many people may only eat oatmeal when fi ght-
ing a cold, this high-fi ber and low-calorie breakfast alternative can
be enjoyed year-round, helping to fi ght feelings of hunger all along.
According to the Dairy Council of California©, oatmeal contains
soluble fi ber that stays in the stomach for long periods of time. That
contributes to feelings of fullness and may just decrease mid-morn-
ing hunger pangs. The soluble fi ber in oatmeal can also decrease
low-density lipoprotein cholesterol, which is often referred to as
“bad cholesterol.”
• Apple: Apples are another low-calorie source of soluble fi ber, and
apples also are a good source of vitamin C, which can boost the im-
mune system. But apples are more than just a low-calorie food that
contributes to feelings of fullness. Finnish researchers who studied
dietary data of more than 9,200 men and women found that those
who ate apples frequently had lower risk of stroke than those who
did not eat apples. That could be attributable to the effect of soluble
fi ber on LDL cholesterol as well as the effects of the antioxidant
compounds found in apples.
Hunger pangs have derailed many a low-calorie diet. But there are
plenty of low-calorie foods that also satisfy hunger and reduce the
likelihood of overeating.
2016 Health & Wellness