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Title : Which Types of Foods Are the Most Filling?
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Which Types of Foods Are the Most Filling?

" When it comes to keep hunger at bay, exactly what foods you choose to eat - not eat -. They are a fundamental part to control the urge to eat Science proves that it is not always enough to eat only when hungry -. We have all experienced the sensation of feeling hungry when it seems that ate a meal In fact, researchers say, the foods you choose have an impact on how long it will continue to feel full after eating. Here are the best - and healthiest ways - to fill, according to experts. [The Science of Hunger: How to Control It and Fight Cravings]

The low-calorie density "Low food calorie density "may sound like a mouthful (and, well, that's the point!), but the important thing is that these are the foods that take up much space in your digestive system, but are not a lot of calories in every bite . "Low-calorie density are what we want to encourage help people fill with less calories," said Barbara Rolls, president of nutritional sciences at Pennsylvania State University and author of "The Ultimate volumetric Diet" (William Morrow Cookbooks, 2013). These foods are the opposite of, for example, foods high in fat, which are very dense in calories, which means that pack a lot of calories in each bite, Rolls told Live Science. Low calorie density foods include water-rich foods like fruits and vegetables. Have fewer calories per bite, but much volume, he said. Other good examples of low calorie density foods include broth-based soups, and salads, Rolls said. One of the reasons for these low calorie density foods help fill up is their perception of how much you are eating. Perception is a big part of the feeling of fullness, or satiety, Rolls said. People who eat foods low in calorie density perceive they are eating more food than people who consume the same amount of calories from high-calorie foods. Therefore, eat low-calorie density can lead to increased satiety he said. Melinda Manore, professor of nutrition at Oregon State University, agreed that low-density calorie foods are a good way to fill. These foods take up space in the intestine - so the body registers being fed, and a feeling of fullness is obtained without many calories, Manore told Live Science [ fiber fiber-rich foods also are filling, but for different reasons to low food calorie density. It turns out that the feeling of satiety is only part of the lack of appetite. "Fiber is believed to have other effects" that help keep hunger away, Rolls said. It not only keeps you feeling full, but also adds texture and body to the food you eat, change the way food feels in the mouth, which can also prevent hunger immediately, he said. In addition, fiber moves slowly through the digestive tract, which slows the digestive process, Rolls said. You can also have more potent effects on some of the satiety hormones in the body, said rollers. In other words, the fiber may have a stronger effect on the hormones that signal fullness. Protein And what about the protein, which some experts say is the most satiating type of food? Researchers have long known that eating protein can suppress appetite a bit and, therefore, make people eat less, Manore said. But there are still some doubts about the effects of filling protein. Some research suggests that protein keeps people feeling full longer than other nutrients do, but other research suggests that is not the case, Rolls said. But in general, experts believe that eating protein can help with satiety, he said. (No debate about what types of proteins still are the best and how much a person should eat added.) Part of the purpose of filling protein could be psychological, Rolls said. People are used to thinking of proteins as the center of a meal, and if the food has no protein, a person can not perceive it as satisfactory, he said. What about water? The downing a glass of water before a meal without doubt seems as if to fill, but experts still disagree on the answer to this question. Some studies have shown that drinking water before a meal can affect satiety a little, but you may have a psychological effect, too, Rolls said. For example, if people believe that drinking water before a meal they will eat less, which may well be the case said. On the other hand, drinking water does distend the stomach, which can make you feel full, Manore said. But the body does not register liquid in the same way it does solid food, he said. For example, if a person drinks a martini with 300 calories before a meal, that person will not necessarily eat 300 calories less at dinner he said. [Cheers? Counting the Calories in Alcoholic Drinks] In an interesting study by Rolls and her team, people were given a glass of water and a vegetable stew or a soup made with the same amount of water and stew, mixed whether. The researchers found that when people were given soup, ate fewer calories overall than when given a glass of water and stew.
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