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Nutrition Articles  ›  Pitfalls and Plateaus

Tips to Stay Full Longer

Beat Hunger and Boost Satisfaction

-- By Becky Hand, Licensed & Registered Dietitian
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No doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times. When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. It can be so distracting and debilitating that you’re ready to throw in the towel. If deprivation is what eating healthy is all about, then forget it!

Not so fast. Don’t give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program. What's the elusive “secret” to feeling fuller, longer? Satiety.

Satiety (sa-TIE-e-tee) is that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. You are just satisfied beyond desire. The more satisfied you feel after a meal, the less you’ll eat later. So how do you increase satiety without eating MORE?

When making food choices, it’s still important to meet the nutrition recommendations outlined in your SparkDiet. But if you’re having problems staying full, adjust your meals and snacks to incorporate these tips:

Eat More Low Density Foods
Calorie density refers to the number of calories per gram of food. Foods that are HIGH in calorie density contain a high number of calories per gram; foods that are LOW in calorie density contain a low number of calories per gram. Calorie density is the key to feel full without overeating.

When you eat too many calorie dense foods, you’ll end up consuming a lot of calories to fill your belly. If you focus on low calorie density foods, you can fill up on fewer calories because low density foods contain a lot more water, which adds weight and volume to the food, but no calories.

Just drinking a glass of water along with the meal does not provide the same degree of satiety. Research has shown that to reduce hunger and boost fullness, the water has to be in the food. Why? Because there are separate mechanisms in the brain to control hunger and thirst. If the food you eat contains the water, it will stay in the stomach longer while the food is being digested. Beyond that, there is also the psychological component of eating food versus drinking water. When you eat food, even water-rich food, you get more sensory stimulation because you have more food going through your mouth and you’re eating for a longer period of time, both of which help you feel more satisfied with your meal.

The following are all water-rich food choices with about 90% bound water. They can have a great impact on the calorie density of your diet.
  • EAT MORE broth-based soups like chicken broth and vegetable broth.
  • EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens with fat-free dressing.
  • EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
  • EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
  • TIP: Start your meal with a bowl of broth-based soup or low-calorie leafy green salad to fill up on fewer calories. Turn to non-starchy vegetables when you get the munchies.
Fill Up on Fiber
Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. They also may stimulate a satiety hormone in the brain.
  • EAT MORE fiber from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.
  • TIP: Avoid refined carbohydrates (like white bread, white rice, white pasta and sugar). When eaten alone, refined and simple carbohydrates can wreak havoc on satiety by causing rises and falls in blood sugar which trigger hunger every few hours.
Lean on Protein
Studies suggest that protein appears to help prolong satiety more than carbohydrates or fat can. Continue eating the amount of protein that your SparkDiet recommends, since consuming even a little bit of protein with each of your meals and snacks will help you stay full. Meeting your protein needs is important, but eating more protein than your body needs will NOT boost your metabolism.
  • EAT MORE lean protein from meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
  • TIP: Prepare your meat using low-fat cooking methods like grilling and baking.
Fit in the Fat
Cutting fat intake reduces the calorie density of a food. In other words, you get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat you won’t enjoy the flavor, texture or satiety of your food. Plus dietary fat is essential for staying healthy.
  • EAT ENOUGH fat to meet the fat recommendations in your SparkDiet. This will bring the pleasure and satisfaction back to your meals so you’re less likely to overeat later.
  • TIP: Eliminate fat where you don’t need it, opting for reduced fat foods instead of full fat versions. Select low-fat dairy products, low-fat salad dressings, low-fat mayonnaise, etc. and limit saturated and trans fats.
Go Nuts
Nuts have been shown to have a very positive impact on satiety because of their protein and fiber content. A SMALL handful of these nutritious nuggets will often hold you over until your next meal. Of course, portion control is important because nuts and seeds are high density foods.
  • Choose nuts like peanuts, almonds, walnuts, cashews and others. Even seeds make good choices.
  • TIP: Keep your portions in check! One serving of nuts or seeds is about the size of a golf ball.
Drink Up!
Drinking plain old water can help with your weight management program, especially if you are substituting calorie-containing beverages like regular soda, juice and sweetened coffee for water, which is healthy and calorie-free. For some people, drinking water throughout the day also keeps their hands busy so that they’re less likely to eat out of habit or boredom.
  • DRINK MORE water throughout the day, aiming for about 8 cups total. Some calorie-free beverages can make good choices, but moderation is important. Check out these beverage guidelines to meet your body’s needs.
  • TIP: Don’t drink your calories. Calories from beverages add up quickly and affect your weight. Most people don’t pay attention to the number of calories they drink, and that can hurt your weight loss efforts. Limit your intake of caloric beverages to less than 200 calories each day, and be sure to add these calories to your Nutrition Tracker.
Make It Work
Now that you know which foods have the staying power, it is important to spread these satisfying foods throughout the day into designated meals and snacks. Then you’ll be reaping the benefits all day long.

Even better, slow down and savor every bite. Research has shown that it can take 20 minutes for your stomach to signal your brain that you have reached satiety. So take your time and enjoy every delicious bite along the way.

Get in touch with your satiety center by giving your stomach time to signal your brain that you have had enough to eat, and by selecting the right kinds of foods when you do eat. Finding ways to feel fuller while eating fewer calories—now that’s the secret to success!
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. Through her company, An Ounce of Prevention, she makes nutrition principles practical, easy to apply and fun. See all of Becky's articles.

Member Comments

  • ICARE4THEM
    Add chia seeds to a salad, smoothie or whatever you want! When they are exposed to liquid, they expand and give you the feeling of being full. Check out this excerpt:

    Why is MySeeds Chia a dieter's dream food?

    When the seed is exposed to liquid (water, juice, soda etc) the soluble fiber on the outside of the seed-shell is activated. Each seed grabs onto more than 9 times its own weight in liquid, & holds it there. The liquid isn't easy to remove so your body treats it like a food--keeping you full like a food! The liquid coating (seen above) is removed slowly in the intestines, where it helps hydrate you and keep your digestive system moving smoothly & easily.

    http://www.mych
    iaseeds.com - 3/16/2013 2:31:29 PM
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  • BEACHCOMBER9
    I find that a long selection of planned healthy options for snacking helps me feel in control of my total daily plan. I choose from the list throughout the day or add foods for snacking from meals if I have "leftovers." For example, if I planned on an apple for lunch, I might add it to my other snack options and eat it mid-afternoon. - 3/14/2013 8:13:41 AM
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  • LW60448
    Herbal tea is a great way to help satisfy a need to eat and increase water consumption. One of my favorites is Celestial Seasoning's "True Blueberry" with some sweetener. It reminds me of blue berry pie!

    I have a variety of herbal teas on hand and look forward to trying the different flavors so that I don't get bored. Herbal teas are a great way to stay hydrated and tide me over to the next meal! - 3/11/2013 10:04:29 AM
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  • DEPSERV
    I do all those things and still feel hungry. I just really enjoy eating I guess. So what works best for me is self control, which is why I call my diet the discipline diet.

    I have a question: it is said that going more than a certain amount of time without eating causes the metabolism to shut down and so is counterproductive to a diet. Will exercise get the metabolism going as well as food would in such a situation? If so, how much exercise would it take? Would a short but intense karate workout or sprint get it going, for example? - 2/25/2013 10:47:54 AM
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  • 3SISPJD
    Not too long ago I read on Yahoo's Shine about eating some kind of (supposedly) bitter green before your meal would help you eat less.The same article also mentioned having at least 1 T vinegar a day. So now my husband & I have steamed kale,collard greens,beet greens, or chard with balsamic vinegar before our evening meal every day. In addition to that we also each make a salad of spring greens & raw spinach,celery,gr
    een onions,carrots, with a dressing of Maple Grove Farms sugar free raspberry vinegarette which has only 5 (count 'em-5) calories per 2T serving, 0 Fat grams. After eating all that I barely have room for a small grilled chicken breast & a small amy of pinto beans. - 5/31/2012 4:13:30 AM
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  • MORRAY1
    I have been adding protein shakes to my diet, and I've already lost 15 pounds! I only have one protein whey shake at 4:30 almost every day, and it not only curbs my appetite, but it's so yummy. Because its chocolate it takes care of my cravings for something sweet ! - 5/30/2012 1:28:52 PM
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  • SKOEPFLER
    I've found another trick- and that's cutting out ALL processed foods. Now that I've moved past the "detox" phase of cutting that out of my diet, my cravings have practically vanished. I am astounded at how little food I need to eat to be satisfied now that the psychological cravings are gone. - 5/30/2012 8:57:16 AM
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  • BOLDHEART
    I find that taking digestive enzymes with bigger meals helps me digest better and feel satisfied longer - 5/29/2012 11:46:08 PM
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  • YOUGUYS8
    Barilla Plus pasta is so much better tasting than whole wheat. It is made with legumes and egg whites. My whole family loves it. High in fiber and protein.
    It is a must try!! - 5/29/2012 1:23:26 PM
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  • DANIELLEDUARTE
    As far as the recommendation for choose low-fat varieties of food: always check the labels. Sometimes they load the food with more salt or sugar to keep it tasty.

    Eating small meals and snacks every 2-4 hours keeps me feeling full. - 5/29/2012 12:18:33 PM
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  • SMWELLNE
    To Healthyway101
    You really have to be sure to not overcook the wheat pastas. I did that in the beginning and did not like them. Now I cannot tell the difference.
    - 5/29/2012 10:43:23 AM
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  • JANNEBARN
    Wheat of any kind will guarantee that you get hungry a couple of hours later, regardless if it's 100% whole grain or not. It has similar addictive qualities as sugar does. That's why it is added to almost all processed foods. - 5/29/2012 9:52:12 AM
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  • JEANIEMALICK
    As I try to stay on low fat-low carb food, there just seem to be times when crackers and peanut butter, chocolate anything, any cookies, and any dessert just seems to call out to me. And, when it does, I feel so hungry that I think I could eat everything in site before I am satisfied.
    Of course, I have feelings of failure afterwards. I know I should drink more water, but it doesn't fill me up and it dries my mouth out, which seems odd.
    The article was good and I hope I can control my hunger by following the suggestions. - 5/29/2012 8:21:35 AM
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  • MZADANIG
    That picture looks so tasty. - 5/29/2012 2:37:07 AM
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  • CAROLJ35
    I rarely feel hungry unless it is time for a meal and even then I don't get real hungry.
    But last night I was satisfied with my salad and 2 oz. chicken, then got so hungry by 3 AM I got up and had low sodium crackers with no sodium peanut butter and a cup of hot chocolate. Very unusual for me. - 10/7/2010 9:28:53 PM
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