12/06/2010 08:38 am ET | Updated May 25, 2011

Always Hungry? 7 Ways To Harness Your Hunger And Master Satiation

Breakfast was two Krispy Kreme strawberry-filled doughnuts.

I needed something quick, so I downed the pastries in my car on the way to work. Feeling full and high on sugar, I tackled my inbox with gusto. But by 10 a.m., my gut was grumbling again and lunch was hours away.

It was nothing like the previous morning, when I made an egg-and-Swiss sandwich on whole-wheat toast. Even though that had about 200 fewer calories than my Krispy Kreme binge, it kept me full till 1 p.m. Both breakfasts were satisfying at the time. What was the difference?

The answer, fellow hungry men, lies in your brain's dual perceptions of fullness. "Satiation" is the feeling of fullness at the end of a meal. "Satiety," on the other hand, is a measure of how long it takes before you're hungry again.

Of course, food companies don't want you to stay satisfied. Fifteen years ago, Susanna Holt, Ph.D., an Australian researcher who ranked foods according to their satiety power, approached a number of food companies for funding to continue her work. She's still waiting: The companies were motivated to decrease the satiety of their foods so people would buy more. Take control. Master satiation and you can keep portion sizes in check; boost satiety and you can prevent needless snacking. Here are seven satiety secrets to help.

More From Men's Health:
Six Mistakes That Keep You Fat
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Portion control is key: Learn 12 easy ways to estimate serving sizes

7 Ways To Harness Your Hunger and Master Satiation


Try these satiating foods at mealtimes -- and two sane snacks in between -- to stay satisfied all day long, and avoid overeating


A glass of milk (8 oz), 3 large scrambled eggs, a slice of Cheddar, and a medium apple

Milk: Pour tall: There's a gram of protein in every ounce. And the fluid aids satiation.

Egg: One egg contains about 7 grams of filling protein.

Apple: This on-the-go breakfast finale has 4 grams of fiber.


Chicken salad (1/2 cup) on whole-wheat bread, and a glass of iced tea (8 oz)

Chicken: It's an easy way to pack in 22 grams of protein per serving.

Bread: Always pick whole-wheat over white for the extra fiber. Look for at least 3 grams in each slice.

Iced tea: Drink the real, unsweetened stuff, not the sugar-water posers.


Seared meat or fish (8 oz), some steamed broccoli (1/2 cup), a medium baked sweet potato, and a glass of water (12 oz)

Meat/fish: It's loaded with enough protein to fend off a midnight snack attack.

Broccoli: Vegetables are a low-calorie way to eat more fiber.

Water: H2O may help stop you from scrambling for seconds.