Our brain and hormones can interpret food in complicated ways. You’d think a bowl of food is just a bowl of food but it’s not always that simple. It isn’t the food that makes you feel full, it’s the hormonal response to food that tells you to stop eating.
Some food can trigger a response which increases your hunger cravings, resulting in overeating. If you’re struggling with your total daily calories you may want to change some of the food on your plate.
Here’s how to feel full without overeating.
High Volume, Low Calorie Foods
Sometimes you just want to eat – a lot. If you’re in one of those moods where you can’t seem to stop snacking reach for a high volume, low calorie food instead of a bag of chips. These are the foods with the best bang for your buck.
You get to eat a lot, without consuming excessive calories.
Here’s a quick list:
Related: Appetite suppressants that work
High Fiber Foods
One of the simplest, and most effective, ways to feel full longer is to increase your daily fiber. Either through food, or taking a supplement everyday. When you start a diet, one of the first goals is to eat more fresh fruit and vegetables. And it isn’t just because you’re trying to be “healthier”.
Fruits and vegetables are naturally high in fiber, which can help you feel full and satisfied longer.
Here’s a few ways to increase dietary fiber:
See Also: 25 foods that boost metabolism
Increase Protein Per Meal
Unless you’re a professional bodybuilder, you don’t need to flood your system with 200+ grams of protein everyday but you definitely want to make sure you’re eating protein with every meal.
Protein plays a direct role in satiety and can help you feel full longer compared to other calorie sources.
How much protein do you need? Someone who weighs 150 pounds should eat a minimum of 50-60 grams of protein per day.
Eating more meat is pretty obvious, but you can also increase your protein by eating more of these foods: