We're told to eat till full. Different foods affect hunger and fullness in different ways.

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A 200-calorie chicken breast may be filling, but a 500-calorie cake may not.

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Weight loss involves more than eating until full.

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Eating the right foods will keep you satisfied while limiting calories.

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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.

Protein

High-fiber diets provide bulk and fill you up. It slows digestion, making you feel full longer.

High-fiber diets

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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