Food That Makes You Feel Full

15 February 2007

Looking for a way to lose weight without watching calories? Latest research shows some foods leave you hungry while others with the same calorie count make you feel pleasantly full. One cup of raisins, almost 500 calories, will leave you hungry. Two cups of grapes - at just 220 calories - will keep you full.

The First Secret of Foods to Keep You Full

• Increase protein from lean meat and low-fat dairy to 30 to 40% of your daily diet.

A number of studies indicate that calories-for-calorie, protein suppresses appetite and makes a person feel more full than carbohydrates or fats. This suggests that eating adequate lean protein can help control hunger and food intake.

In a small test that varied the diets of 19 volunteers, researchers found that people felt less hungry when their calorie intake from protein was increased from 15% to 30%. At the same time, calories from fat were cut from 35% to 20%.

When the volunteers were told they could eat as many calories as they liked - as long they stuck to the high-protein, low-fat ratio, they actually reduced their calories and lost an average of 10.8 lbs in body weight and 8.2 lbs in fat mass.

While fat was reduced and protein increased, carbohydrate calories were kept constant—unlike in plans such as the Atkins Diet, which emphasizes reducing carbohydrate intake – the second secret for effective weight loss..

The Second Secret of Foods to Keep you Full

• Don’t Ignore Carbs – the complex sugars they contain are assimilated slowly and will increase your feeling of satisfaction. But ensure the carbs come from whole foods, not from refined flours and sugars. That means drop the sugary fruit drinks, white flour and perhaps pasta, but maintain fruits, vegetables and whole grains.


• Carbohydrates are the principle source of energy in the body, the only nutrient found in nerve cells, and the brain needs 100gm of carbs daily to function properly.


• Carbs transport Vit B and are indispensable for a balanced diet.

"The body needs a minimum of carbohydrates for efficient and healthy functioning -- about 150 grams daily," according to Dr Gail Frank, Professor of Nutrition at California State University, Long Beach. Below that, normal metabolic activity is disrupted.

The Third Secret of Foods to Keep You Full

• Eat More Fiber – Eating more high-fiber foods such as fruits, vegetables and whole grains is a nutritionally sound way to feel full when reducing calorie intake.


• Studies show eating an additional 14 gms of fiber per day led to a 10 % decrease in calorie intake and weight loss of 4 lbs in four months. Fiber takes longer to digest, leaving you feeling full longer.


• Increase fiber gradually to avoid stomach upset, gas and diarrhoea.


• Two slices of pizza will leave you hungry for more, unlike one cup of chicken breast - the pizza has no fiber and 1/3 the protein of chicken.


• Whole grain bread is a better choice over white bread. It delivers twice the fiber and 50% more protein which also keeps you full longer.

How Feel Full Foods Can Work for You

• Increase the ratio of fruits and vegetables in your meals. Add blueberries to your cereal in the morning. Or top your pasta with sauteed vegetables and tomato sauce. Decrease the meat portion on your plate and increase the serving size of vegetables.


• Start with soup or salad. Begin lunch or dinner with a broth-based, vegetable-filled soup, or a large salad with a small amount of low-fat or fat-free dressing. These foods take longer to eat and curb your hunger.


• Next, serve whole grains, an extra portion or two of vegetables and a small serving of lean protein for your main course. By the time you get to dessert, you may not even have room for that cup of mixed berries topped with a spoonful of vanilla yogurt or low-fat ice cream.


• Fill up on a homemade fruit smoothie before going out to eat. If you make your own, smoothies are low in calories but full of water and air, so they fill your stomach and activate sensors that make you feel satisfied. Mix fruit with low-fat plain yogurt and ice in a blender.


• Choose fresh fruit for snacks


• Add more vegetables to pizza, stir-fry, and pasta dishes


• Include a tossed green salad with lunch and dinner


• Limit consumption of dry foods such as pretzels and crackers, as they are dense in calories and are easy to overeat


• Drink water, low-calorie or calorie-free beverages such as fruit juice diluted with seltzer or diet soft drinks


• For snacks, "liquid foods" such as vegetable cocktails and smoothies are good choices to increase the feeling of fullness.


• Try Ricotta cheese mixed with vanilla essence, lemon zest, or chopped almonds with a sugar free jelly for a satisfying dessert.

<< Back to articles page