We're told to eat till full. Different foods affect hunger and fullness in different ways.
A 200-calorie chicken breast may be filling, but a 500-calorie cake may not.
Weight loss involves more than eating until full.
Eating the right foods will keep you satisfied while limiting calories.
Several factors affect a food's satiety, or calorie satisfaction. Calorie/satiety ratio is calculated using satiety index.
Food that fills you up
Research shows that food volume affects satiety. Water or air-filled foods gain volume without adding calories.
Filling foods are:
Protein is more gratifying than carbs and fat, studies show. Protein-rich diets induce satiety and reduce overall calorie intake.
High-fiber diets provide bulk and fill you up. It slows digestion, making you feel full longer.
Low energy density suggests a food has few calories per gram. Low-energy-density foods may help you eat fewer calories.
Low energy density
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