If you’re always hungry while dieting, “volume eating” may be the key.
Fiber Guidelines
The Dietary Guidelines for Americans recommend about 14 g of fiber per 1,000 calories consumed daily. That’s ~25 g for women and ~38 g for men.
Energy Density
Research from Dr. Barbara Rolls shows that foods with high water and fiber content (like fruits, vegetables, and soups) allow you to eat more volume for fewer calories.
Practical Tips
- Start meals with a salad or broth-based soup.
- Swap refined grains for whole grains.
- Use fruit to satisfy a sweet craving instead of candy.
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