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

Eating high-fiber foods, chewing thoroughly, and selecting slow-digesting options are effective strategies for reducing calorie intake, enhancing satiety, and aiding weight loss. Dr. Nguyen Anh Tuan, Deputy Head of the Institute of Digestive Surgery at the 108 Central Military Hospital, notes that an unregulated diet is a primary factor in weight gain. Some individuals consume large portions yet feel hungry soon after, while others eat less but remain full longer. The key lies in choosing the right foods.

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

Choose Low-Energy Density Foods
Energy density measures the number of calories in a specific weight of food. Foods high in energy density are often loaded with sugar and fat, such as pastries, fried foods, and jams. In contrast, foods that are high in water, fiber, and protein are lower in energy density and typically contain less fat. Therefore, focus on consuming vegetables, fruits, whole grains, lean meats, fish, dairy products, and beans to provide adequate energy without contributing to weight gain.

Opt for Foods with Greater Volume
Consider two options that both contain 100 calories: a small piece of cake with several potato chips, or a glass of milk alongside a large plate of vegetables. The second choice takes up more space in your stomach because vegetables are over 90% water. This option also has less fat and sugar, helping you feel fuller for longer and decreasing the likelihood of weight gain.

Include Fiber in Your Diet
Fiber is essential for preventing cancer and promoting overall health. Since fiber is hard to digest, it remains in the digestive system longer after eating. It absorbs water and can swell to 15-25 times its original size, resulting in extended feelings of fullness. Foods high in fiber include various vegetables, fruits, whole grains, soybeans, mushrooms, and algae. The recommended daily fiber intake is around 30 grams, equivalent to 200 grams of whole grains, 500 grams of green vegetables, 250 grams of fruit, and a small handful of soybeans. For those with digestive issues, cooking these foods is advisable.

Eat Slowly and Chew Thoroughly
Blood sugar levels usually rise significantly 15 minutes after starting a meal, peaking within 30 minutes. During this time, the brain sends fullness signals to the stomach and intestines, reducing hunger. Eating too quickly can lead to consuming more food before these signals are triggered, making it harder to manage portion sizes. Ideally, meals should last 20-30 minutes, and each bite should be chewed around 20 times for optimal digestion.

Choose Slow-Digesting Foods
Foods that are digested quickly can lead to a rapid return of hunger. Sugary and starchy foods digest and absorb rapidly, so it’s wise to limit items like bread, rice, noodles, vermicelli, and pastries. When consuming refined white rice or noodles, pair them with whole grains to slow down digestion. Protein-rich foods such as soybeans, lean meats, fish, shrimp, and milk can also help enhance feelings of fullness. While these foods are higher in calories, 30-40% of those calories are burned during digestion and absorption.

In summary, including foods that promote satiety in smaller, regular meals allows you to enjoy eating while effectively managing your weight.