Controlling your hunger levels is vital for sticking to a consistent and successful diet. Most of the time it is the main reason people struggle to stick to diets, searching endlessly for the next one, hoping it will work. So what if there were ways you could eat low-calorie meals and still feel 'full' afterwards? Well with the following tips and a bit of science, you can do just that.


Satiety is basically how satisfied you are after a meal. You may not know this, but it is actually programmed into your brain to tell you when to stop eating. The brain has two methods for working this out, the volume or size of the meal and the fat content. Both these factors are as important as one another and will directly influence your hunger levels throughout the day.


The volume of food in your stomach is the first indicator that governs your hunger. If there is not a sizeable amount in the stomach you will be hungry, it is as simple as that. A very good bit of advice is to eat meals that are liquid based such as meal replacement shakes, soups or smoothies. They will take up a much greater volume than say a salad as the liquid will fill a greater volume. I would also advising drinking as often as possible, again the more fluid, the greater the satiety levels. Remember to include solid foods in your diet however; you will require the fiber and other important nutrients that they have to offer.

Fat Content

I'm sure alarm bells will be ringing now as soon as I mention fat. You have to remember that all the macronutrients (protein, carbohydrates, fat) will increase your body fat percentage if you eat excess amounts. It is only because fat has a higher number of calories per gram that it has such a bad reputation. Regardless, without it you will struggle to stave off hunger through the day and it is vital for your body to function correctly. Adding olive oil to a meal will definitely help; just less the amounts of carbohydrates or proteins.

Ensure you apply these principles when dieting and you will be much more successful in your weight loss routine. As a matter of fact there should never be such a thing as a diet as the word itself is related to only under it for a short period of time. Look to change your lifestyle in the long-term for much more consistent results in decreasing fat and losing weight. Let your willpower decide your body composition, not your hunger!