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Diet Tips to Help You Feel Full Longer

Jun 11, 2009
When you are trying to lose weight by reducing your calories, one of the main obstacles to a healthy diet becomes a feeling of hunger. One of the best ways to resist a temptation to eat more while keeping to a healthy diet is to pick foods that help you feel full for a long time.

The basic function of hunger is to make sure that your body gets enough calories for energy. However, if you want to lose weight, you may choose to eat less and this may eventually lead to increased feeling of hunger and overeating.

How can you suppress the feeling of hunger? The obvious answer would be to eat, but to choose foods that fill you up better still being healthy.

One of the popular studies conducted by Susanna Holt, PHD, at the University of Sydney revealed that foods have the different Satiety Index. The scientists tested different foods on their potential to satisfy hunger, which was measured by the Satiety Index. Choosing foods that provide better satiety, having fewer calories is one of the best ways to lose weight wisely and comfortably.


Foods that have higher Satiety Index are:

  • baked or boiled potatoes
  • oatmeal
  • oranges
  • apples
  • grapes
  • brown pasta
  • wholemeal bread
  • watermelon
  • grapefruit
  • carrots
  • fish
  • lean chicken
  • bananas
  • beef

Diet Tips:


  • Keep in mind that even the same food such as potato can have different Satiety Index depending on the way it is cooked. For example, baked potato provides better satiety than potato chips, while oranges fill you up better than orange juice.
  • Eat more food that are rich in water and low in fat, like fruits, vegetables, lean meat, soup, low-fat diary products. These foods have low in calorie density, which means that they provide fewer calories and thus lead to weight loss. Water is one of the basic ingredients in choosing food that gives the feeling of fullness. Fruits and vegetables are particularly rich in water as well as fiber and nutrients to make you feel full better. You may also choose broths and soups in your diet.
  • Opt for nutrient-dense foods that have higher nutrient content per fewer calories. It is good to include foods from all classes, carbohydrates, fats, proteins that are rich in vitamins and minerals as well. These foods are whole-grain breads, rice, cereals, beans, pasta, as well as vegetables and fruits with their well-known health benefits. Avoid empty-calorie food like sugary products, which are low on nutrients and high on calories.
  • Control the portions of such foods as cookies, chips, crackers, sweets and butter. In spite of the fact that they provide satiety, they also are high in calories and contribute to weight gain.


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