When someone tells you they're cutting back calories you typically assume they’re going to be hungry. But what if that person tells you they feel fuller while eating fewer calories? Would you believe them? 

How would you describe feeling full after a meal? We all know the busting at the seams, need to loosen the belt feeling from Thanksgiving dinner. How about just feeling full before you even reach that point. 

For many it’s a feeling of knowing that the next bite will be too much. For others it may be feeling satisfied and not wanting anymore.

If you’re not sure what feeling full means to you, pay attention to how you feel at different points in your meal the next few times you eat. 

It’s about volume

The volume of food you eat has a direct impact on whether you feel full or not. Take Thanksgiving dinner again and that’s a good example of too much volume.

As the volume of food increases in your stomach it stretches. At a certain point of stretch, cells in the stomach lining send a message to the brain that the stomach is full, and no more food is needed. 

Keep in mind this can take some time to register. If you eat too fast, your brain won’t get the message till it’s too late and you’re feeling stuffed. That’s why it’s crucial to slow down, chew well, and enjoy the meal.

The key to increasing food volume while decreasing calories is to focus on vegetables, legumes, and fruits. Not only do they offer a large volume per calorie, but they’re also nutrient packed to nourish and protect your body. 

Just look at the comparison of 4 cups of strawberries vs 1 small hamburger from McDonalds. Keep in mind that the standard measuring glass you have at home is typically only 2 cups. That’s a lot of strawberries!

Protein and Fiber make an impact too

The protein and fiber content of your food is just as crucial as volume to keep you feeling full. Just imagine a time you ate a candy bar and felt pretty satisfied in the moment only to be hungry again within the hour. 

Protein in food takes longer to break down in your stomach and contributes to keeping your stomach full for longer. 

Fiber does not get broken down, but it does slow down the emptying of your stomach. This is crucial to keeping you feeling full longer as well.

Unlike a candy bar that gets broken down and exits the stomach pretty rapidly, a combination of protein and fiber can effectively slow down your stomach from emptying too rapidly. This is another key to feeling fuller with less calories. 

The Key Takeaway

When it comes to eating less calories either for weight loss or improving your health span it’s volume, protein, and fiber that are your key things to consider. And since you’re increasing your volume, you actually get to eat more on less calories!

The next time you plan your meal, apply these tips to ensure it keeps you feeling full.

• Does it contain vegetables, legumes, and/or fruit to increase volume?

• Does it provide at least 5 grams of fiber?

• Does it provide at least 20-30 grams of protein?

Keep in mind that although meat is a great source of protein it does not contain fiber or offer much volume. Foods such as legumes and certain grains (such as quinoa) offer protein, fiber, and volume. 

If you want help restructuring your food choices and making your meals more filling on less calories contact me at dietitian2go@gmail.com or schedule a free 30 min consultation with me.

Written by: Adam Skowyra MPPD, RDN, LD