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