The Smoothie Trick That Keeps You Fuller

Want a sneaky weight-loss trick? Go thick. Thick smoothies will leave you feeling fuller and more satisfied than thinner drinks with the same amount of calories, reports a new study in the journal Flavour.

Researchers at the University of Sussex prepared two yogurt drinks with equal caloric content, but added tara gum—a thickening agent used in cooking—to one of the smoothies. After students sipped both drinks, they reported that they expected the thicker smoothie to leave them twice as full as the thinner blend.

But don’t rush out to the store for some tara gum—just freeze a banana. Frozen fruit will make your average smoothie feel like a thick milkshake, and you’ll be satisfied after consuming fewer calories, says Alexandra Caspero, R.D., owner of weight-management and sports-nutrition service Delicious-Knowledge.com. Even when two foods have the same calorie content, the thicker option makes you feel more satisfied (and eat less) because you tend to associate a thick texture with a full belly, the University of Sussex team explains. (Discover the amazing diet that will let you Eat More Food and Lose More Weight!)

If smoothies aren’t your thing, use the same trick on your entrée by filling up your plate with vegetables. According to a 2012 study, people ate, on average, 153 fewer calories when they chose a pasta dish packed with vegetables and also reported feeling just as full as when they ate an all-noodle version of the meal. That’s because the extra water in vegetables fills up your stomach—and once it’s full, sensors in your digestive system signal your brain to stop chowing down.

Bonus tip: Add a handful of berries to your oatmeal: The added fiber and water increase your satisfaction, and it’ll cost you fewer calories than another cup of oatmeal, says Caspero. (Get delicious, belly-flattening recipes delivered straight to your inbox by signing up for our Guy Gourmet newsletter.)

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