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How do you trick your body into feeling full?

In many cases, fruits and vegetables can make your body feel full more quickly than eating a higher volume of other foods. You also can trick your brain into making that feeling last longer by mixing in some protein and fat that take longer to digest. Think peanut butter on fruit, or hummus or guacamole on vegetables.

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Snack time can be a tricky time when you try to satisfy the urge to eat while avoiding a calorie overload. Katherine Zeratsky, a Mayo Clinic dietitian, says there are a few simple ways to trick your body into feeling full quicker and for a longer period of time without consuming extra calories. Journalists: Broadcast-quality video pkg (0:58) is in the downloads at the end of the post.

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For many people, the afternoon lull is the toughest time to keep yourself from eating. This is when lunch feels like forever ago and dinner is still hours away. "I think one of the key things ... is to truly, first, ask, am I hungry, or am I doing it out of routine or boredom, or some other reason," Zeratsky says. She says if it really is hunger, some snacks are better than others.

"Our stomachs seem to be responsive to volume and weight," Zeratsky says.

That means some of the best snacks are the ones that physically fill your stomach but have minimal calories. "Fruits and vegetables are 80 to 90 percent water," Zeratsky says. "They're bulky because they're fibrous. And, so, they're heavy and they take up space." In a way, they trick your brain into thinking you've eaten more than you have. In many cases, fruits and vegetables can make your body feel full more quickly than eating a higher volume of other foods. You also can trick your brain into making that feeling last longer by mixing in some protein and fat that take longer to digest. Think peanut butter on fruit, or hummus or guacamole on vegetables. "And, so, if you fill up with fruits and vegetables but then have a little bit of protein and fat, that's going to digest slower, maintaining that feeling of satiety or that fullness," Zeratsky says. It allows you to get the snack you need without the calories you don't.

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What happens if you eat only once a day?

Eating one meal a day can increase your blood pressure and cholesterol. This occurred in a group of healthy adults who switched to one meal a day to participate in a study. If you already have concerns in either area, eating just once a day might not be safe. Eating one meal late can cause your blood sugar to spike.

webmd.com - Is Eating One Meal a Day Safe? - WebMD

The “One Meal a Day” diet, or OMAD diet, claims to help you lose weight by forcing your body to burn fat. It’s a type of intermittent fasting, which alternates between periods throughout the day in which you can eat anything and periods in which you don’t eat at all. OMAD is particularly strict because you don’t eat for 23 hours, then consume all of your calories in a single meal. How It Works Like other kinds of intermittent fasting, eating one meal a day is a way of manipulating how your body finds and uses fuel. When you eat in a more traditional pattern, your energy comes from the food that you eat. When you take in carbohydrates, your body breaks them down into sugars. If you have more sugar in your blood than you need, a chemical called insulin will carry the extra into your fat cells. When you don’t eat for extended periods of time, your body produces less insulin. Your cells still need energy for fuel, so your fat cells release energy to compensate. For this to happen, however, you have to avoid eating for long enough that your insulin levels drop.