Stay Full, Longer

Did you finish eating a short time ago and you find yourself hungry yet again? Do you feel hungry all day and nothing seems to keep you full? There's no doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times.

Have you been watching your caloric intake in order to lose or manage your weight? If so, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. Sometimes this can be more than frustrating leading you to want to throw in the towel. Most likely you're feeling deprived at this point as well. If deprivation is what eating healthy is all about, then forget it!

Don’t give up on yourself yet. Healthy eating is NOT about deprivation. There's a missing ingredient to your new eating plan that you'll want to add and that will make all the difference. What's the "secret" to feeling fuller, longer? The key word is satiety.

Satiety is the "secret" to your ongoing progress and success. It's that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. You are just satisfied beyond desire. The more satisfied you feel after a meal, the less you’ll eat later. So how do you increase satiety without eating MORE?

When making food choices, it is extremely important to get a balance of foods including fruits, vegetables, whole grains, healthy fats and lean proteins, while being mindful of your portion sizes. But if you’re having problems staying full, you'll need to adjust your meals and snacks to incorporate these tips:

Eat More Low Density Foods
Calorie density refers to the number of calories per gram of food. Foods that are HIGH in calorie density contain a high number of calories per gram; foods that are LOW in calorie density contain a low number of calories per gram. Calorie density is the key to feel full without overeating.

When you eat too many calorie dense foods, you’ll end up consuming a lot of calories to fill your belly. If you focus on low calorie density foods, you can fill up on fewer calories because low density foods contain a lot more water, which adds weight and volume to the food, but no calories.

Just drinking a glass of water along with the meal does not provide the same degree of satiety. Research has shown that to reduce hunger and boost fullness, the water has to be in the food. Why? Because there are separate mechanisms in the brain to control hunger and thirst. If the food you eat contains the water, it will stay in the stomach longer while the food is being digested. Beyond that, there is also the psychological component of eating food versus drinking water. When you eat food, even water-rich food, you get more sensory stimulation because you have more food going through your mouth and you’re eating for a longer period of time, both of which help you feel more satisfied with your meal.

The following are all water-rich food choices with about 90% bound water. They can have a great impact on the calorie density of your diet.

• EAT MORE broth-based soups like low-sodium chicken broth and vegetable broth.
• EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens with olive oil and vinegar-based dressings.
• EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
• EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
• TIP: Start your meal with a bowl of broth-based soup or a leafy green salad to fill up on fewer calories. Turn to non-starchy vegetables with hummus or non-fat Greek yogurt dip when you get the munchies.

Fill Up on Fiber
Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also require more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. They also may stimulate a satiety hormone in the brain.

• EAT MORE fiber from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your caloric intake and increase your satiety level.
• TIP: Avoid refined carbohydrates (like white bread, white rice, white pasta and sugar). When eaten alone, refined and simple carbohydrates can wreak havoc on satiety by causing rises and falls in blood sugar which trigger hunger every few hours. Consume whole grain bread, brown or wild rice, or whole grain pasta in combination with protein, which will also help to stabilize your blood sugar levels. Be mindful of your portions by consuming no more than 1/2 - 3/4 cup rice or pasta per serving and think of them as a compliment to your meals - not the main course.

Lean on Protein
Studies suggest that protein appears to help prolong satiety more than carbohydrates or fat can. Continue eating protein with each of your meals and snacks, since consuming even a little bit of protein will help you stay full. Meeting your protein needs is important, but eating more protein than your body needs will NOT boost your metabolism.

• EAT MORE lean protein from lean meats, chicken, seafood, low and non-fat dairy, legumes, lentils and soy products.
• TIP: Prepare your meat using low-fat cooking methods like grilling and baking.

Fit in the Fat
Cutting fat intake reduces the calorie density of a food. In other words, you get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat you won’t enjoy the flavor, texture or satiety of your food. Plus dietary fat is essential for staying healthy.

• EAT ENOUGH fat to ensure you stay satisfied throughout the day. Be sure to include at least 2 servings of healthy fats per day such as 2 tbsp natural peanut butter, 1 tbsp olive or canola oil, 1/4 avocado, or 1 oz of unsalted nuts or seeds. This will bring the pleasure and satisfaction back to your meals so you’re less likely to overeat later.
• TIP: Eliminate fat where you don’t need it, opting for reduced fat foods instead of full fat versions. Select low or non-fat dairy products, light salad dressings (however opt for all-natural versions to avoid preservatives and stabilizers), low-fat mayonnaise (or use non-fat Greek yogurt, mustard or hummus instead), limit saturated fats and avoid trans fats (partially hydrogenated oils) completely.

Go Nuts
Nuts have been shown to have a very positive impact on satiety because of their protein and fiber content. A SMALL handful (1 oz.) of these nutritious nuggets will often hold you over until your next meal. Of course, portion control is important because nuts and seeds are high density foods.

• Choose nuts like unsalted peanuts, almonds, walnuts, cashews and others. Even seeds such as sunflower, pumpkin or sesame seeds make good choices.
• TIP: Keep your portions in check! One serving of nuts or seeds is about the size of a golf ball.

Drink Up!
Drinking plain old water can help with your weight management program, especially if you are substituting calorie-containing beverages like regular soda, juice and sweetened coffee for water, which is healthy and calorie-free. For some people, drinking water throughout the day also keeps their hands busy so that they’re less likely to eat out of habit or boredom.

• DRINK MORE water throughout the day, aiming for approximately 8 cups in total. Some calorie-free beverages can make good choices, but moderation is important. Try unsweetened coffee or tea, or sodium-free seltzers. Avoid artificially sweetened beverages as they can lead to craving more sugary and carbohydrate-laden foods.
• TIP: Don’t drink your calories. Calories from beverages add up quickly and affect your weight. Most people don’t pay attention to the number of calories they drink, and that can hurt your weight loss efforts. Limit your intake of caloric beverages to less than 200 calories each day, and be sure to account for them as well.

Make It Work
Knowing is half the battle. Now that you know which foods have the staying power, be sure to spread these foods out throughout the day at each of your meals and snacks. Doing so will allow you to have control of your hunger all day long!

Practice makes perfect. Practice being more mindful by slowing down and savoring each bite. Research has shown that it can take 20 minutes for your stomach to signal your brain that you have reached satiety. So take your time and enjoy every delicious bite along the way. Allow yourself 20 minutes after you've finished eating to consume more foods. Try drinking water after your meals as well.

Get in touch with your satiety center by giving your stomach time to signal your brain that you have had enough to eat, and by selecting the right kinds of foods when you do eat. Finding ways to feel fuller while eating fewer calories—now that’s the secret to success!