Only 7 Things You Need To Know To Get Slim

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By Elizabeth Somer, M.A., R.D.

Know this:
Its not the fat in foods that makes you feel full.
That greasy cheeseburger will leave you feeling full all day, so its worth the splurge, right? Wrong! Fat is the slowest food component to clear the stomach, so for years it was assumed that fatty foods slowed digestion and kept you feeling full longer. Recent research proves otherwise. In our studies, we varied the proportion of sugar and fat and found little or no differences in satiety ratings, says Barbara J. Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University and author of The Volumetrics Eating Plan (HarperCollins, 2005).

In fact, protein tends to leave people feeling more satisfied than either carbs or fat, Rolls says. The problem with fat is that it has more than twice the calories of protein or carbs.

To eat more and weigh less, reach for foods high in fiber, like fruits and veggies and whole grains. Fiber and whole grains affect feelings of fullness and satisfaction, Rolls says. We dont know exactly why, but [fiber and whole grains] could affect the hormones that send the signal to your brain that youve had enough to eat.