* CHOOSE LOWER ENERGY DENSE FOODS
‘Foods that have fewer calories per gram, such as poultry, fish, pulses, pasta, rice and potatoes, enable people to consume a larger volume of food, which helps satisfy appetite, while reducing overall calorie intake,’ says Dr Lavin. ‘Slimming World has been involved in this research, and there’s robust evidence.’
* CONSIDER WATER CONTENT
‘This bulks out foods without adding calories,’ says Dr Lavin. ‘Boiled potatoes, for example, with a high water content, are much more voluminous and therefore filling than crisps, which are easy to consume in large quantities because they are dried. You could be eating a similar amount of calories, but the whole potatoes will keep you fuller for much longer.’
* OTHER FOODS TO FILL YOU UP
Eggs, wholemeal bread, carrots, apples, berries,…