What’s the trick to stay full and satisfied longer when you are watching your calorie intake to lose or manage your weight? The trick is satiety. Satiety is that feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. The more satisfied you feel after a meal, the less you’ll eat later.
Here are some tips that will help you stay full and satisfied longer:
Tip #1 – Eat more low-density foods – Calorie density is the key to feel full without overeating. Before every meal choose to eat more broth-based soups, leafy greens, fruits, or non-starchy veggies to fill up on fewer calories.
Tip #2 – Fill up on fiber – Fiber rich foods require more chewing and slow the passage of food through the digestive tract. Eat more fiber from whole grains, fruits, and veggies. Aim for 25 to 35 grams each day to help reduce your calorie intake.
Tip #3 – Lean on protein – Eat more lean protein and prepare your meat using low-fat cooking methods, such as grilling or baking.
Tip #4 – Fit in the Fat – Choose low-fat options. This will bring the pleasure and satisfaction back to your meals so you’re less likely to overeat later.
Tip #5 – Go nuts – A small handful of nuts will often hold you over until your next meal because of their protein and fiber content. However, portion control is important because nuts are high density foods.
Tip #6 – Drink up – Drink more water throughout the day, aiming for about 8 cups total. Some calorie-free beverages can make good choices, but moderation is important. Limit your intake of caloric beverages to less than 200 calories each day.
Remember, it is important to spread these satisfying foods throughout the day into designated meals and snacks. Finding creative ways to feel fuller while eating fewer calories is the solution to a healthier lifestyle.