How to eat less and feel full longer to maintain a slim figure?

Dr. Nguyen Anh Tuan, Deputy Head of the Institute of Digestive Surgery at the 108 Central Military Hospital, explains that one major cause of weight gain is an unregulated diet. Some people eat large portions but feel hungry quickly, while others eat smaller amounts but feel full for longer periods. The key is selecting the right foods.

Here are five tips to help you eat less, feel full longer, and prevent weight gain while improving your overall health:

1. Choose foods with low energy density

Energy density refers to the number of calories in a given weight of food. Typically, foods high in energy density contain a lot of sugar and fat, such as pastries, fried items, and jams. In contrast, foods rich in water, fiber, and protein are lower in energy density and contain less fat.

Therefore, prioritize vegetables, fruits, whole grains, lean meat, fish, dairy products, and beans to ensure adequate energy without the risk of gaining weight.

2. Opt for foods with greater volume

Consider these two options, both containing 100 calories: a small piece of cake with seven or eight potato chips, or a glass of milk paired with a large plate of vegetables. The second option will fill more space in your stomach because vegetables are over 90% water. This option also has lower fat and sugar content, helping you stay full longer and reducing the chance of weight gain.

Choosing the right foods allows you to enjoy eating while controlling your weight. Illustration photo by Pexels

3. Include fiber in your diet

Fiber is a nutrient that helps prevent cancer and supports overall health. Since fiber is difficult to digest, it stays in the body longer after eating. It absorbs water and can expand up to 15-25 times its size, leading to prolonged fullness.

Fiber-rich foods include various vegetables, fruits, whole grains, soybeans, mushrooms, and algae.

The recommended daily fiber intake is about 30 grams, which is equivalent to 200 grams of whole grains, 500 grams of green vegetables, 250 grams of fruit, and a small handful of soybeans. For individuals with digestive disorders, cooking these foods before consumption is recommended.

4. Eat slowly and chew thoroughly

Blood sugar levels typically rise significantly 15 minutes after starting a meal and peak within 30 minutes. At this point, the brain sends fullness signals to the intestines and stomach, reducing hunger. Eating too quickly, however, results in consuming more food before this signal is triggered, making it harder to control portion sizes.

A meal should ideally take 20-30 minutes to complete. It’s recommended that each bite of rice is chewed 20 times to ensure thorough digestion.

5. Choose slow-digesting foods

The quicker food is digested in the digestive tract, the sooner hunger returns. Foods rich in sugar and starch are digested and absorbed rapidly, so it’s best to limit items like bread, rice, noodles, vermicelli, and pastries. When eating refined white rice or noodles, combine them with whole grains to slow down digestion.

Opt for protein-rich foods like soybeans, lean meat, fish, shrimp, and milk to enhance the feeling of fullness. While these foods are high in calories, 30-40% of those calories are burned during the digestion and absorption process.

In general, incorporating foods that promote fullness into small, regular meals helps you enjoy eating while maintaining control over your weight.