When you get to the “hangry” level of hunger, it’s tempting to just grab anything within reach—but some foods can do more harm than good, especially if you’re trying to lose weight. We spoke with Joanna Wen, health coach and founder of Spices & Greens, and Cindy Wilson, a certified nutritionist at NutriInspector. They agreed that they recommend fish, nuts, and Greek yogurt to their clients when they’re hungry. These foods are high in protein but low in calories so you can feel satiated while keeping your weight in check. Find out more below!
Fish is one of the healthiest foods you can add to your weekly meal plan. It's rich in all kinds of nutrients that benefit your body in multiple ways, including weight loss. Fish is an essential part of the Mediterranean diet, which is considered the best diet for weight loss. So it's easy to conclude that eating fish is a huge part of this diet's success.
"Fish is packed full of healthy fats and omega-3s," Wen explains, "which help reduce inflammation in the body and aid in weight loss." So, when you add a protein like fish to meals, you're more likely to stay satisfied longer. And if you choose a fatty fish like salmon, you can boost hair thickness and shine, so it's a win-win!
Wilson recommends nuts for when her clients are hungry because they are rich in essential nutrients that help promote weight loss. The five best nuts that may help you lose weight are almonds, cashews, pistachios, hazelnuts, and walnuts.
"Nuts such as almonds, walnuts, and pistachios are excellent sources of protein and healthy fats that help keep you satiated and full for longer periods," Wilson says. "They also provide various nutrients such as fiber, vitamin E, and magnesium that support overall health." Nuts are a great snack option, too! They are high in protein, fiber, and healthy fats, all of which promote weight loss and keep you fuller, longer. Almonds, in particular, make a great addition to a morning bowl of oats.
Wen and Wilson also recommend their clients eat Greek yogurt when they're hungry. Greek yogurt can act as a great snack or a tasty and healthy dessert because it's loaded with protein and is metabolism-boosting.
"Greek yogurt is chock full of probiotics," Wen says, "which are critical for gut health and are beneficial for digestion and weight management."
Wilson agrees, adding that Greek yogurt is, an excellent source of protein, which helps keep you feeling full and satisfied. It's also low in calories and high in calcium and probiotics, which support gut health." Yum!
The Bottom Line
Ultimately listening to your body and feeding yourself when you're hungry is the healthiest route to take even when you're working to lose weight. Mindfully eating and finding nutrient-dense foods like fish, nuts, and Greek yogurt will help satiate your hunger. On the other hand, Wen and Wilson recommend avoiding processed foods and sugary drinks if you want to lose weight!