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Can You Eat
Less without Going Hungry?
Better food choices could do
a lot to decrease our incidence of obesity, heart disease, cancer
and other health problems. But thanks to oversized portions and
a "clean your plate" mentality, many of us also simply
eat too much. Fear of going hungry keeps many from starting (or
sticking to) the traditionally restrictive diets that typify
many Americans’ weight loss efforts. Fortunately, research
suggests there is another way.
Some studies show that eating
protein promotes feelings of satiety more strongly than either
fat or carbohydrate. Evidence suggests that as we eat protein,
our bodies produce certain chemical messengers that send hunger
satisfaction signals to the brain. Yet, although studies support
protein’s ability to satisfy hunger, its impact seems limited
to only a couple of hours, and thus it may not reliably lead
to a decrease in calorie consumption. Furthermore, different
sources of protein may vary in their effects. For example, protein
from liquids may not satisfy hunger as strongly as protein from
solid foods. |
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The evidence to support fiber’s
role in promoting satiety is also debated. Some scientists suggest
that as fiber soaks up water in the gut, its bulk creates a feeling
of fullness. According to one large review of research that supports
fiber’s role in satisfying hunger, on average, an additional
14 grams of fiber per day are associated with a 10 percent decrease
in calorie consumption. Note, however, that large an increase
would mean almost doubling the nation’s current average
fiber intake.
But results aren’t consistent.
In some studies, fiber supplements decrease hunger but not calorie
intake, and breakfast bars with and without added fiber don’t
consistently lead to any differences in appetite or total daily
calorie consumption.
Calorie density, which reflects
the fat and water content (and to some extent fiber content)
of a food – may be more important to satisfying hunger than
all other factors. The higher the water content a food has, the
more diluted the calories. High water foods like vegetables and
fruits are perhaps the most well recognized low-calorie-dense
foods. On the other hand, fat raises the calorie density of a
food.
Even a small portion of a high fat food provides a large calorie
load without filling you up. Alternatively, you can eat much
larger portions of low-calorie dense choices, feel full and still
take in fewer calories. Studies link strategies that lower calorie
density, such as adding more vegetables to foods like stews and
casseroles or eating a low fat salad or soup before a meal, with
satisfying hunger yet consuming fewer calories.
Although pretzels or low fat
crackers may be relatively low in calories, they lack the high
water content of low-calorie-dense foods. A standard serving
is not very filling, so you may eat quite a bit before you feel
full.
We still have more to learn,
but studies do clearly show that people can satisfy hunger while
reducing calorie consumption. If you choose balanced meals with
some protein and lots of low fat vegetables, fruits, whole grains
and beans, you can feel full without overeating.
One catch: Just satisfying hunger
doesn’t mean you won’t feel like eating. There are
many environmental factors that can lead people to eat more even
if they are not hungry. Among the most common environmental cues:
access to a wider variety of food choices; larger amounts of
food visibly available; television viewing; being with others
who are also eating. While cutting calories without going hungry
is perhaps the most important part of a successful weight loss
program, curbing environmental eating cues is also essential. |
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