Diet myth 7: You need fat in your diet. Fat keeps you full and satisfied.
Diet facts: Fat is the slowest food component to clear the stomach, so for years it was assumed that fatty foods slow digestion and keep you feeling full longer. Recent research proves the proportion of sugar and fat has little or no difference in satiety ratings. What's more, fat actually has twice the calories of protein or carbohydrates.
In reality, protein tends to leave people feeling more satisfied than either carbohydrates or fat while fiber and whole grains affect feelings of fullness and satisfaction. To stay full longer, eat healthy foods that are high in fiber, like fruits and veggies and lots of healthy whole grains.