Dieters are often told to eat only until they’re satisfied or feel full. However, there are so many foods that have different effects on fullness and hunger. For example, about 200 calories of some chicken breast could make you feel full and satisfied, but 500 cake calories might do so, as well.
Clearly, the chicken breast is the better choice, but it’s often hard to think of it that way when you’re hungry and want a snack.
Still, losing weight isn’t all about eating until you’re full. It’s about choosing the right foods to help you stay satisfied while consuming the least amount of calories.
How Food Makes You Feel Full
The satiety of your food is determined by various factors. The calorie-to-satiety ratio assesses how well the food makes you feel and reduces your appetite. That way, you consume fewer calories in the day. Some foods do a good job of that to prevent overeating while satisfying your hunger.
Qualities of Filling Foods
Filling foods have these characteristics:
- High water volume – If foods contain more water, they don’t raise calories.
- High protein – Protein is filling and promotes lower calorie intakes.
- High fiber – Fiber makes you feel fuller.
- Low energy density – The food has a lower calorie amount than its weight.