What you eat determines how full you feel. This is because foods affect fullness differently. For example, you need fewer calories to feel full from boiled potatoes or oatmeal, than from ice cream or a croissant. Foods that are filling can ward off hunger and help you eat less at the next meal. For this reason, these types of foods should help you lose wight in the long run.
What makes foods filling:
Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating. A satiety index was developed from a 1995 study after it ranked 38, 240-calorie foods according to their ability to satisfy hunger. Foods that scored higher than 100 were considered more filling , while foods that scored under 100 were considered less filling. In other words, eating foods that score higher on the satiety index can help you eat fewer calories overall.
Filling foods tend to have the following characteristics:
• High in protein: Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1. Research suggests that protein is even more satiating than fat or carbohydrates. Therefore, it can be a strategic nutrient player in terms of appetite control and weight loss. In one study, when individuals were given the same number of calories (and the same percentage of carbohydrates), they reported feeling less hungry when the percentage of protein was increased from 15% to 30% of calories. Even more interesting is the fact that when they were allowed to eat as many calories as they wanted on the 30% protein diet, they ended up consuming a total of 441 fewer calories than when they started, and they lost an average of 11 pounds.
• High in fiber: Fiber provides bulk and helps you feel full for longer. when the fibers reach the gut, they are metabolized by gut bacteria, and this increases levels of hormones that regulate appetite. Fiber may also slow down the emptying of the stomach and increase digestion time.
• High in volume: Some foods contain a lot of water or air. That means you can fill up on a big portion and feel full without consuming the heavy calorie load that typically comes with large portion sizes. You get lots of volume without calories, which helps with satiety as well.
• Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber, but are low in fat and calories. Binding water into foods slows down gastric emptying, which means your stomach stays fuller for longer. And as an ingredient there are few that are more waistline friendly than water. The most effective way to reduce calories is to bulk up food with water. You get lots of volume without calories, which helps with satiety as well.
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Filling foods possess certain qualities. They tend to be high in fiber or protein, and have a low energy density. Additionally, these foods tend to be whole, single-ingredient foods – not processed junk foods. Focusing on whole foods that fill you up, with fewer calories may help you lose weight and stay healthier in the long run. Let me know how they work for you.