What can I eat every 2 hours to lose weight?

They also bring other nutritional benefits to the table. Fruits. Fruits make good additions to your frequent meal or snack plan. ... Vegetables. Vegetables have a similar nutrient profile as fruits. ... Dairy Products. ... Whole Grains. ... Beans.

healthyeating.sfgate.com - Low Calorie Foods to Eat Every Two Hours - Healthy Eating | SF Gate

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Eating every two hours is a method often used by people trying to lose weight. The idea is this will cause you to feel satisfied throughout the day, which will prevent you from overeating. Although concrete evidence is lacking whether this approach works better than a traditional three-meal-a-day plan, one thing is for sure--calories in need to be less than calories out to lose weight. If you go the route of multiple feedings, low-calorie foods are your best options. They also bring other nutritional benefits to the table.

Fruits

Fruits make good additions to your frequent meal or snack plan. Not only are they low in calories, but they also contain multiple vitamins and minerals, and are high in water and fiber. Fiber is especially important because it helps fill you up and keeps you feeling full for an extended time frame. Apples, oranges, pears, bananas, peaches, grapes and blueberries all contain fewer than 120 calories per serving. With the exception of avocados, fruits also have a very low amount of fat. Avocados still have benefits. They too have a high amount of fiber, and they also contain monounsaturated fat, which helps reduce cholesterol levels in the body. From a caloric standpoint, 100 grams of avocado contains about 160 calories.

Vegetables

Vegetables have a similar nutrient profile as fruits. They are low in fat, high in water content, high in fiber and low in calories. Cucumbers, celery, carrots, peppers, mushrooms, tomatoes, broccoli, cauliflower and all forms of greens have fewer than 60 calories per serving. Certain vegetables, such as corn, squash and potatoes, tend to be higher in calories. A baked potato with the skin contains about 255 calories. Be aware of the toppings you add to foods like this. If you eat a baked potato, for example, and slather it with butter, the calories will quickly add up. One tablespoon of butter contains over 100 calories. If you put 2 tablespoons on your potato, you've just created a 450-plus calorie snack.

Dairy Products

Dairy products, such as yogurt and cottage cheese, have an abundance of protein and calcium, and a moderate amount of carbohydrates. Protein helps fill you up, and like fiber, it keeps you feel full for an extended period of time. Regular dairy products also come with a high amount of fat, which tends to increase the caloric content. Low-fat versions, on the other hand, make good additions to your two-hour meal plan. A cup of plain, low-fat yogurt has about 155 calories. A cup of low-fat cottage cheese made with 2 percent milk has about 195 calories. Both of these can still be kept low in calories if you add fruit. A whole cup of blueberries, for example, adds only about 85 calories.

Whole Grains

Whole grains, such as oatmeal, barely, bulgur, brown rice and quinoa have a high amount of fiber, vitamins and minerals. Per serving, they also have a low amount of calories. A whole cup of long-grain brown rice, for example, has about 215 calories. Whole-grain derivatives, such as crackers, flat bread, cereal and pasta, also make good options. The important thing is to keep your serving sizes minimal. Your objective is to just take the edge off your appetite.

Beans

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What should I eat when I'm hungry on a diet?

Eat whole fruits instead of fruit juices or dried fruits. ... In a nutshell, experts say, adding more of these foods to your diet can help curb hunger and help you feel fuller on fewer calories: Soups, stews, cooked whole grains, and beans. Fruits and vegetables. Lean meats, fish, poultry, eggs. Whole grains, like popcorn.

webmd.com - Foods That Curb Hunger - WebMD

High-Water, High-Fiber Foods Help Curb Hunger

Foods high in water and fiber, like fruits and vegetables, are the so-called high-volume foods. They add bulk to your meals and help fill your stomach. Researcher Barbara Rolls, PhD, and her colleagues at Pennsylvania State University have done extensive research on the "volumetric" theory of eating more low-calorie, high-volume foods. "We have found in numerous studies that when you allow people to eat as much as they want of foods that are high in volume yet low in density (calories), they eat less at the meal or during the day," says Rolls. Indeed, Consumer Reports magazine recently named Rolls' Volumetrics program as the best-researched diet plan. There are basically two simple volumetric strategies, says Rolls: "Eat a salad or bowl of broth- based soup before the meal to reduce intake at the meal; or reduce calorie density by increasing water, air, or fiber and take out a little fat -- but not so much that the dish loses it taste." How does it work? Foods containing water, air, or fiber have fewer calories than other foods and also cause the stomach to stretch and empty slowly. In addition, the simple act of seeing a large amount of food -- like a big salad -- can help you feel more satisfied. The best part is that choosing foods low in caloric density helps you shed pounds without feeling like you're on a restrictive diet.

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