Forget counting calories. Research out of Penn State has found that adding one simple substance to your meals may be the easiest and most satisfying way to lose weight. In fact, it’s all around us, and it’s free. What is it? I’ll tell you in just a minute.
First, let’s take a look at the research. Thirty minutes before lunch, subjects drank one of three strawberry smoothies, each containing the exact same ingredients. The only difference was the way they were mixed.1
- Smoothie #1 was gently hand mixed.
- Smoothie #2 was whipped in a blender for two and a half minutes.
- Smoothie #3 was whipped in a blender for five minutes.
Which smoothie do you think put the brakes on hunger the best?
And the winner is…
Smoothie #3… In fact, when the participants drank this smoothie, they were so satisfied that they ate 12 percent – or about 100 calories – less at lunch than when they drank Smoothie #1.
So, are you ready to find out the magic ingredient hidden in Smoothie #3 (but missing in Smoothie #1)?
The big reveal…
That’s right. Smoothie #1 had less air, so when poured into a glass, it only filled it up half way. Not all that appealing. Smoothie #3, on the other hand, had so much air that it filled up the entire glass. This made smoothie #3 LOOK more filling and more substantial than smoothie #1.
This isn’t the only study to find that air helps fill you up. In a similar study, researchers gave people carte blanche to feed their faces with cheese puffs over the course of four afternoons. One group munched on dense cheese puffs, while others snacked on the puffier ones with more air.2
The group snacking on the puffier puffs ate 21 percent fewer calories on average.
Pump up the volume
I know adding cheese puffs into your diet is not sound diet advice. Nor is suggesting you fill up on only foods filled with air. You might get a stomachache and would probably burp a lot. Or worse!
But these studies do show that puffed-up portions appear to satisfy better than ones that are small and packed down… even when the two have the exact same number of calories.
Fill up, slim down
Here are some tips and tricks to help you puff up your food to make you feel fuller on fewer calories.
- Add vegetables, which have a lot of volume-adding water, to your favorite recipes.
- Always choose fresh fruit over dried or juice. For around the same amount of calories, you can get a whole cup of grapes compared to a measly three tablespoons of raisins.
- Choose air-popped popcorn over pretzels.
- Get creative with blender drinks, and make sure to blend thoroughly to add the most air into your smoothie of choice. Add ice cubes or freeze yogurt, milk, tea or other liquids before blending to add volume. Blend in a scoop of RealMeal GF™ for added hunger control.
Speaking of RealMeal GF…
We offer a great benefit for our RealMeal GF customers… a booklet filled with 25 insanely delicious smoothie recipes. (I know – I’ve tried them all!)
Everything from pre-workout smoothies to sleepytime smoothies. Want a sneak peek? Here’s one of my favorites:
- ½ c Lowfat greek yogurt
- ½ c Milk (Coconut)
- ½ c Water
- 2 tsp Unsweetened cocoa powder
- 1 scoop RealMeal GF™(Chocolate)
We’d love to add one of your recipes to the mix! Have you found any fresh and funky ways to blend RealMeal GF? I’d love to hear about them. Please share with us below, and yours might make it into the recipe booklet!
Steve Sisskind, M.D.
Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.
As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.
Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?
I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.
I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!
Join the Whole Body Club
Dr. Steve Sisskind is on a mission to help you achieve amazing health and vitality through the power of nutrition. Sign up to get access to his valuable health tips, recipes, videos, and discounts for FREE!
1. Rolls BJ, Bell EA, Waugh BA. Increasing the volume of a food by incorporating air affects satiety in men. Am J Clin Nutr. 2000;72(2):361-368. PMID: 10919928.
2. Osterholt KM, Roe LS, Rolls BJ. Incorporation of air into a snack food reduces energy intake. Appetite. 2007;48(3):351-8. PMID: 17188782.