Food & Drinks

Hungry? These foods will keep you full longer

Most people know what hunger feels like yet struggle to control it. Another approach to managing appetite is to focus on the flip side of hunger: fullness. It’s all about keeping some food in your stomach as long as possible because when your stomach is empty, biological signals of survival kick in to stimulate hunger. So when fullness is sustained, hunger is reduced — a win-win when it comes to healthy eating.

Best snacks to keep you full (and help you cut calories) revealed

PLAY VIDEO – 3:29

Best snacks to keep you full (and help you cut calories) revealed

PLAY VIDEO – 3:29

Fullness is not always all about the number of calories. Oftentimes, it’s about volume — the amount of food consumed for the same number of calories. Studies continue to show people eat for the amount of food, not calories.

Check out the five food categories that can boost your sense of fullness, keeping you satisfied longer: water, air, fiber, protein and fat. All except the protein boost fullness by keeping food in your stomach longer. Protein boosts fullness through a stomach-brain connection, which signals your brain that you are full.

When it comes to fullness, one size does not fit all. Try them out to see what combination works best for you. Many of the foods are “double duty” and contain two fullness boosters.

Water

Water is a go-to temporary stomach filler, any time of day. When paired with fiber (naturally found in fruits and vegetables), it’s a one-two punch for fullness. Hunger is often confused with thirst — and drinking a big glass of water can often fix the perceived sense of hunger. Many fruits and vegetables are more than 90 percent water.