Eating a small snack or meal every two to three hours helps me feel full on a low calorie diet (@1200 kcal). Every snack and meal includes protein. This works for me, and I have dropped 13 pounds in five weeks.
I removed wheat from my diet two weeks ago and am eating very low carb, checking all foods on the Glycemic Index before they are allowed in my menu planning. I do not try to limit healthful fats such as olive oil, avocados, nuts, but I do keep my total calories under 1500, and under 400 per meal.
I'm a carbaholic and have recently switched from doing Atkins to a low-cal, low fat diet, but we still need to watch the carbs.
Make your sauce CHUNKY with LOTS of veggies( tomatoes, onion, mushrooms, spinach, squash etc) It should be like a stew..Don't let it get "runny" . Boil 1oz whole grain pasta per person and when done- use kitchen shears to snip into small pieces. Mix into sauce and divide into servings. The veggies make up for the lower amount of pasta. And because it isn't a mound under the sauce- no one can gage how much( or little) pasta they actually have.!
For a sweet treat without all the remorse, take a handful of raw almonds and mix with 1/8 teaspoon sugar-free protein drink mix, put them in a covered container and shake. Really good, especially with chocolate-flavored drink mix.
This pizza crust uses cauliflower as the base ingredient, rather than flour. It is surprisingly good - definitely worth a try. Just make sure you really spray the pan before spreading the dough mixture!
I'm NOT a Breakfast person but these sound so Yummy I had to share copy and paste the entire link.
I keep a few low-carb protein shakes on hand (15-20 g protein; no more than 150 calories) -- and the whey protein powder to mix in the blender (cheaper). I use these when I know I'm about to get hungry and have to grab something quick.