1. Eat Chewable Food—Not “Mush”
-Chewing food provides more satisfaction when eating. Eating soft mushy
foods that don’t require chewing will decrease your satisfaction
after a meal and result in less satiety.
2. Eat 2-3 meals per day and 2-3 snacks per day. (eat 5-6 times/day)
-Eating regularly during the day will maintain a higher metabolism. Skipping
meals will also result in fluctuations of your blood sugar and energy
level and may cause cravings and headaches. Always eat breakfast!
3. At least three of the meals should be high protein meals.
-Remember, “protein first.” Protein causes more satiety than
carbohydrates. When eating smaller portions, following a pattern of starting
with protein-based foods (meat, fish, eggs, etc…) will also ensure
4. Drink at least 2 quarts of calorie-free beverage per day, and drink
1 glass (8oz) of water, 30 minutes prior to regular meals. Do not drink
-Dehydration will often be mistaken as hunger, resulting in a need to eat
more. Drinking a thirst-quenching liquid prior to meals will also eliminate
the feeling of a need to drink during the meal.
5. Eat good tasting, flavorful food; chew well and eat slowly.
-This is very important. You will be eating slowly and chewing for a longer
time, and therefore you need to make sure that you have good tasting food
that you enjoy. This is an important part of feeling satisfied after a meal.