The Seven Top Tips to Feel Full Faster so You Consume Less Calories
Have you ever had a day when your stomach felt like a bottomless
pit that, no matter how much you ate, just didn't feel full
or satisfied? What if there were ways to fill your stomach
so that you would feel full faster, yet end up consuming fewer
calories overall? Would you try them?
Grapefruits are 90 percent water with very few calories.
These and other water-rich fruits and vegetables make
you feel full faster.
Well, there's good news. There are a number of healthy "tricks"
you can use to feel full faster, meaning you're less likely
to overeat, take in too many calories and ultimately gain
1. Eat More Fiber
is not only good for your health (it helps to lower your risk
of heart disease, type 2 diabetes and more) but eating more
of it is a simple way to satisfy your hunger.
High-fiber foods give you volume (making you feel full),
plus they take longer to digest, so you feel satisfied for
a longer time period. Tasty high-fiber foods include vegetables,
berries, pears, avocados, whole grains, seeds and nuts, brown
rice, beans, apples, grapes and oranges.
2. Eat Foods That Contain Lots of Water
Certain foods, particularly fruits and vegetables, contain
a lot of water. Similar to high-fiber foods, water-rich foods
provide volume, making you feel full, but not a lot of calories.
For instance, grapefruits are about 90 percent water, but
contain only 39 calories per serving (half a grapefruit).
This is why loading up on veggies and some fresh fruit (or
eating a big veggie salad or bowl of broth-based veggie soup
before dinner) is an excellent way to satisfy your stomach
but not take in a lot of calories.
3. Take Your Time When You Eat
It's a proven fact that if you wolf your food down your body
won't have a chance to feel that it's full (and in the meantime
you may have reached for an unnecessary second portion).
"We don't have immediate feedback from our bodies telling
us we've eaten enough," says Janet Polivy, Ph.D., professor
of psychology at the University of Toronto, Canada. "It
takes about 20 minutes for food to be digested enough that
glucose gets into the bloodstream and the hormones start working."
In other words, eat slowly (this includes taking the time
to thoroughly chew each bite before swallowing it) and if
you think you're still hungry, wait about 20 minutes before
deciding if you really want more.
Always take the time to savor your food when you eat.
Chew thoroughly, put your fork down between bites and
only go for a second helping after you've waited about
4. Eat Protein with Every Meal
"Protein is the most satiating nutrient," says
former Harvard University researcher Thomas Halton, Ph.D.
You should strive to eat some protein with every meal (breakfast,
lunch, dinner and even with your snacks).
Remember that there are a wide variety of ways to get protein.
Some excellent choices include a hard-boiled egg, nuts,
a small piece of cheese, meats (preferably grass-fed and organic),
beans, chickpeas, etc.
5. Take Smaller Portions
Studies have found that the larger a portion a person is
served, the more they will eat. However, their feelings of
satiety are no higher than people who ate smaller portions.
So take a small portion and eat it slowly. Chances are high
that you'll feel just as full as you would have with a larger
6. Limit Your Choices
People tend to eat more at buffets or in situations where
there are a lot of different foods offered. You want to try
a little of everything, and end up eating significantly more
overall (think Thanksgiving
dinner). When you make meals at home, limit the number
of foods you're serving and you'll have an easier time feeling
satisfied on less food.
7. Think About Your Food
We often eat while we're completely distracted (while driving,
watching TV, standing at the kitchen counter, etc.), which
allows us to easily consume more than we need, often without
ever realizing it. As you eat, think about the food, give
thanks for it, and really taste each bite. When you savor
your food in this way, you will feel full and satisfied on
much less food.
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