by Alysha Brady

Created on: August 17, 2007

When people try to lose weight, they all have to deal with the same issue, regardless of what diet approach they take hunger. Hunger is the number one reason why people give up on dieting in the early stages of the process. With these few tricks, you'll be able to fill up without filling out.

Fiber is the nutrient that is a dieter's friend. This nutrient helps establish a feeling of satiety and regulates the body's digestive organs, making the breakdown of food more efficient and increasing the amount of nutrients your body can absorb. Every adult should be getting at least 25 grams of fiber a day, if not more. Excellent sources of fiber are fresh fruits and vegetables, whole grains, and legumes.

Water, a calorie free liquid, is necessary to keep your body hydrated, but it also keeps your stomach full. The general rule of thumb is that everyone should drink at least six glasses of water a day. A more accurate calculation may be found by dividing your weight (in pounds) by two; this number is the amount (in ounces) of water you should be drinking daily to optimally hydrate your body. Water physically fills your stomach, creating the illusion of having eaten food. Dieticians also recommend drinking a glass or two of water before you eat something because the body's craving for water often feels the same as it's craving for food.

Dr. Roizen, a nutritionist, suggests that people eat an ounce of nuts twenty to thirty minutes before dinner. Fat is a macronutrient that increases satiety and helps you feel fuller for a longer amount of time. The fat found in nuts is a healthy fat and is full of omega-3 fats, a compound that further promotes satiety.

To make your meals keep you satisfied for longer, make sure you eat carbohydrates with protein. Carbohydrates provide the body with quick fuel, which helps fill you up fast, but this nutrient is quickly burned up by the body, resulting in evening trips to the refrigerator shortly after dinner. By eating protein with carbohydrates, your body will retain nutrients from both and store them in muscles as a reserve to fight off hunger pains.

These four steps will not only bring you to satiety, but they will also promote your wellness. All these options are low-calorie and low fat; any fat, such as that found in the nuts, is healthy fat needed for bodily functions. Incorporate these suggestions into your diet plan and you'll be full in no time.

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