Secrets To Feeling Full Despite Eating Less

People commonly try to significantly cut their daily food consumption when trying to lose weight. Reduction is a good approach but not to the total amount of food you eat. 

A study by researchers at Penn State University found that people should not cut everything on their plate in half. You can actually eat more to lose more. 

The reduction should focus on calories. The researchers analyzed the effects of portion control in nearly 100 women. 

The participants were divided into two groups. Researchers trained one group to follow weight loss strategies like portion control prior to the study. 

All women then visited the lab once a week for four weeks to eat lunch. They received meals with changing calorie loads and portion sizes every week.

The researchers found that both groups consumed large amounts of food during the study, including those who were trained for portion control. The women ate more when their plate contained more food. 

However, the “trained” group picked foods with less calories. Earlier studies showed that low-calorie foods could help in weight loss. 

“They did not by eating less, but by eating more of the lower-calorie dense foods and less of the higher-calorie dense foods,” Faris Zuraikat, lead study author and a graduate student in Penn State’s department of nutritional sciences, told Men’s Health

Low-calorie foods can help increase the feeling of fullness. Eating more of these foods could make people less hungry during the day, according to Barbara Rolls, study co-author and author of "The Ultimate Volumetrics Diet."

Zuraikat added the feeling of “fullness” rely on the amount of food you eat. That means people should eat more to be less hungry but focus on low-calorie foods to avoid weight gain. 

Tips to Cut Calorie Intake While Eating More Food

Portion Plate

It should help you monitor your daily food consumption. A Portion Plate divides meat, whole grains, fruits and vegetables and provides pictures of foods in the proper serving sizes.

Eat Bison Meat

Adding a grilled 3-ounce buffalo steak to your meal can help cut your calories while making you feel full faster. It can give 148 calories, 26 grams of lean protein and 4 grams of fat.

Add Avocado

This fruit offers a number of health benefits. It contains heart-healthy fats and high amounts of fiber, which is known to support digestion. 

Add one half of an avocado to your daily meals to get 7 grams of the gut-filling nutrient and 161 calories.

Try Some Nuts

Another study by researchers at Eastern Illinois University found that shelled pistachios provided 211 calories, while in-shell nuts gave 125 calories. They can be good snacks to keep you away from calorie-heavy foods. 

Stay Happy

Yes, being happy can support weight loss. A Brazilan team of researchers suggested that the increased production of serotonin or the "happy hormone" in the body helps reduce appetite and burn fat. 

Avocado Hass avocados in Los Angeles, California on January 22, 2015. Avocados offer a wide range of health benefits for being a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. Mark Ralston/AFP/Getty Images