**Satiety (sa-TIE-e-tee) is that wonderfully pleasant feeling of fullness you get as you eat, when you're no longer hungry, but aren't overly stuffed or uncomfortable. You are just satisfied beyond desire. The more satisfied you feel after a meal, the less you'll eat later. So how do you increase satiety without eating MORE?
The Answer: Eat More Low Density Foods
Calorie density refers to the number of calories per gram of food. Foods that are HIGH in calorie density contain a high number of calories per gram; foods that are LOW in calorie density contain a low number of calories per gram. Calorie density is the key to feel full without overeating.
When you eat too many calorie dense foods, you'll end up consuming a lot of calories to fill your belly. If you focus on low calorie density foods, you can fill up on fewer calories because low density foods contain a lot more water, which adds weight and volume to the food, but no calories.
Just drinking a glass of water along with the meal does not provide the same degree of satiety. Research has shown that to reduce hunger and boost fullness, the water has to be in the food. Why? Because there are separate mechanisms in the brain to control hunger and thirst. If the food you eat contains the water, it will stay in the stomach longer while the food is being digested. Beyond that, there is also the psychologial component of eating food versus drinking water. When you eat food, even water-rich food, you get more sensory stimulation because you have more food going through your mouth and you're eating for a longer period of time, both of which help you feel more satisfied with your meal.
The following are all water-rich food choices with about 90% bound water. They can have a great impact on the calorie density of your diet.
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