7 Ways To Feel Full on Fewer Calories (2024)

FAQs

How do I feel full when I eat less calories? ›

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain.

Try to focus on nutritious, high fiber, high protein foods that will make you feel full without consuming too many calories. Soups are a great option on fast days. Studies have shown that they may make you feel more full than the same ingredients in their original form, or foods with the same calorie content.

Leafy greens, broccoli, cauliflower, cucumbers, and other similar vegetables are high in fiber and water. Adding these non-starchy vegetables to your lunch and dinner can help you feel full. If you need some dinner plans, you could make salmon, a baked potato, and vegetables like green beans or carrots.

It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.

A can of tuna, an apple with a tablespoon of peanut or almond butter, a handful of nuts, a cup of plain air-popped popcorn, a half-cup of cottage cheese or a hard-boiled egg all make excellent options. Though they do contain calories, they're high in protein, so you won't be tempted to overeat at your next meal.

Generally, it's a good idea to limit deep-fried foods, baked sweets, ultra-processed foods, sugary drinks, refined grains, processed meats, artificial sweeteners, alcoholic drinks, and candy.

If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit. If you weigh 250-pound, you will need to reduce your daily calorie intake to about 1,250 calories per day, an amount that is too low amounting to starvation.

Why am I gaining weight on 800 calories a day? ›

Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.

To lose weight more effectively in your fifties, choose to eat more whole grains, plenty of fruits and vegetables, nuts and seeds, healthy fats, legumes, fish, and poultry. Eating a higher-protein diet has also been shown to help with weight loss in people over age 50.

What is early satiety? Early satiety is the inability to eat a full meal or feeling full after only a small amount of food. This is most likely due to gastroparesis, a condition in which the stomach is slow to empty.

"Empty calories can provide some immediate energy, but they can't be used to build muscle, supply vitamins, promote a sense of fullness or provide any other nutritional benefits," says Ramirez. "And any empty calories not used for energy will be stored as fat."

That said, diet changes like small frequent meals, increased fluids, and/or eating high-protein and high-fiber meals can make your body feel full quicker and decrease your appetite—even though your stomach isn't permanently changing size, Dr. Parepally explains.

In short, yes. "Foods that are more calorie dense than nutrient dense aren't usually as helpful for satiety," says Arrindell. "They make us feel full in the moment, but they're lacking the nutrients that keep us feeling full and satisfied, so you tend to be hungrier sooner than expected."