Feel Full AND Lower Your Calories

Foods with higher water and/or fiber content have fewer calories but control appetite better, i.e., fruits, vegetables and soups are 80-95 % water whereas oils are 100% fat, 0% water.

For instance,

100 calories =          ¼ cup raisins (low water content) or

1-2/3 cups grapes (high water content).

The larger volume of grapes provides greater satiety than the dried fruit without increasing caloric intake.
Barbara Rolls, Ph.D. studies’ on hunger/satiety reveal that most people eat the same weight or volume of foods at meals. Hence, by eating nutritious foods with lower caloric value, dieters can experience a feeling of fullness and improve nutrient intake while losing weight.

Eating more of the nonstarchy fruits/vegetables, nonfat milk and broth type soups will increase the volume but have much lower calories.

On the opposite end…crackers, chips, chocolate, cookies, candy, butter and other fats are high calorie and low volume (higher calories per ounce of volume).

Fiber should be AT LEAST 25 grams –and up to 38 grams per day.

Water 9-13 cups per day (lower end for women).

NOTE!  If you are not used to eating a high fiber diet, you need to add it in slowly to reduce gastric distress.   Your body will become accustomed to it.
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