4. Have Soup for Lunch
If you take a meal of meat and vegetables, add water and blend it into soup, it will stave off hunger longer than eating the individual food components.
When you eat solid food along with a beverage, the liquid rapidly sieves out of the stomach, reducing its volume. If liquid is thickened with solids, it takes longer to digest, prolonging feelings of fullness.
In a study published in the Journal of Nutrition, one group of volunteers were given a meal of chicken with vegetables along with a glass of water. Another were given the same ingredients served as a blended soup. At intervals over the next 3 hours both groups were asked to rate their sense of fullness on a scale from one-to-ten. The soup group felt significantly less hungry.
In a follow-up study, participants who ate the same meals underwent MRI scans so that researchers could examine the digestive process. The scans confirmed that the volume of stomach contents decreased more slowly after the soup meal than after the solid/liquid meal.
In another study, 24 women ate breakfast, lunch and dinner in a laboratory. Shortly before lunch, they were served either chicken rice casserole, chicken rice casserole with a glass of water or chicken rice soup made from the same ingredients. They could then eat as much as they liked from a lunch buffet. Those who ate the soup consumed significantly fewer calories at lunch than the other two groups and did not compensate by eating more calories at an all-you-can-eat dinner.
Method: For a quick and easy soup, boil two cups of water and add a stock cube. Add fresh or frozen chopped vegetables and simmer until soft or use leftover cooked vegetables. Throw in some chopped cooked chicken or ham. Puree with a stick blender until smooth and season to taste.