What should I eat to feel full longer and lose weight?

Answer:

One of the diet methods designed to promote long-lasting fullness is based on research conducted at Laval University in Canada. Researchers there developed this plan to create a healthy, flexible eating strategy that encourages prolonged satiety, allowing it to be followed over the long term.

People on this diet are advised to have three meals a day, each containing 500 calories or less, with a macronutrient ratio of 20-25% protein, 45-50% carbohydrates, and 30-35% fat. Although additional food is allowed if desired, the plan is structured to make you feel satisfied enough that you won’t crave more.

Meals with a macronutrient ratio of 20-25% protein, 45-50% carbohydrates, and 30-35% fat can help you stay full longer and better manage your weight. Illustration photo by Pexels

This diet emphasizes low-calorie foods with low glycemic indexes, such as leafy vegetables, whole grains (brown rice, barley, whole wheat pasta), lean proteins (fish, meat, eggs, dairy products), nuts, legumes (lentils, peas), and some fruits.

Moreover, because this diet combines fiber, fat, and protein—essential components that help you feel full—it helps maintain that fullness for a longer period than meals rich in refined carbohydrates. The plant-based ingredients in this diet not only promote weight loss but also significantly lower the risk of chronic diseases and other adverse health effects.

One of the main benefits of this satiety-promoting diet is its satisfaction-based approach. For those who find it challenging to stick to three strict meals, this plan can be appealing, as it encourages healthy snacking and allows for longer intervals between meals.

In addition to food choices, the way you eat is crucial. Experts recommend eating slowly and paying attention to your body’s signals, especially regarding feelings of fullness.

Nutritionist Pham Hong Ngoc

Vietnam Institute of Applied Medicine