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  • Feel Full on Fewer Calories

    Who doesn't want more for less? Here's how to get that full feeling from your meals while taking in fewer calories.

  • Who doesn’t want more for less? Here’s how to feel full from fewer calories*:

    Water

    Eat more foods that have high water content. Water is calorie-free, so naturally when you choose foods that are higher in water, you can eat more of a food without adding too many calories. Fruits and vegetables top the list of high water content foods. Try adding a salad or broth-based vegetable soup before your lunch or dinner. 

    Fiber

    Fiber helps you feel full longer because it takes longer for your body to digest. Good sources of fiber are fruits and vegetables, whole grains and beans. Think of ways to add these foods to your meals and snacks. For example, add spinach or other vegetables to your whole-wheat pasta dish. Not only have you added fiber, but you’ve also added high water content vegetables. This combo will fill you up and help keep your calorie intake under control.

    Lean Protein

    Eating adequate lean protein is important, especially if you are looking to lose weight. Protein satisfies you longer than carbohydrates or fat, but eating more than you need will not boost your metabolism or build muscle. Good lean protein choices include skinless chicken or turkey, lean beef or pork, low-fat dairy foods, beans, egg whites and fish.

    Fat

    Fat is energy dense. By this, I mean there are a lot of calories packed into a small amount. For example, 1 tablespoon of butter has about 100 calories. For that same 100 calories, you could have 20 cups of raw spinach leaves. That is a bit excessive on the spinach, but you get my point. Some fat is necessary in your diet, but keep it to 20-35% of your total calories.**

     

    *Mayo Clinic-Energy density and weight loss: Feel full on fewer calories. http://www.mayoclinic.com/health/weight-loss/NU00195
    ** http://www.mypyramid.gov/guidelines/index.html

     


  • Used with permission. ©2014 Walmart. All Rights Reserved. 

     
    Important Walmart Disclaimer: All content provided is for informational purposes only, and is not intended to substitute for the diagnosis, treatment, or advice of a medical professional. Consult your medical professional for guidance before changing or undertaking any diet, exercise or health program, or before using any prescription or over-the-counter drug. Neither the author nor Walmart.com assumes any responsibility for errors, omissions or contrary interpretation of the subject matter. Walmart does not sponsor, recommend or endorse any third party, product, service or information provided on this site. If you have dietary restrictions and/or allergies, always read the ingredient list carefully for all products prior to consumption. If the ingredient list is not available on the product, check with the product manufacturer, or do not consume the product.

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  • Dieting & Exercise Are Easier at Walmart
    Whether you want to lose weight or start working out, our Diet & Exercise Wellness Shop can help. Find great prices on the best in diet and weight management, nutritional bars and sports nutrition. Get expert information and tips, or check out the Diet & Exercise Buying Guide to find the best products for your needs. You can even make an investment in your health by shopping for bikes, exercise equipment or bathroom scales.