Whipped smoothie full of air

Add This To Your Diet And Eat Less

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.

Adding this to your smoothie will make it more filling without adding calories

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.

Make your food look bigger by adding air inside and trick your mind like you have eaten a lot.

  • 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!)

Recipes to make you fuller with less calories

Everything from pre-workout smoothies to sleepytime smoothies. Want a sneak peek? Here’s one of my favorites:

Mocha Madness

  • ½ c Lowfat greek yogurt
  • ½ c Milk (Coconut)
  • ½ c Water
  • 2 tsp Unsweetened cocoa powder
  • 1 scoop RealMeal GF™(Chocolate)
  • Ice

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.

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  1. I have lost 22 pounds and have been quite happy with my results. I stared on the WF #1 and then added Omega 3″s. I actually didn’t notice any difference with that addition, but I know it is a healthy addition anyway. I am now at a plateau – probably because of the holidays. I was happy to at least stay at the weight I had lost throughout the holidays, but now must get to work. I have 10 pounds to loose to be where I want to be. I viewed the video on the RealMeal GF – I have never really liked drinking “smoothies” – I like chewing food – but the information got my attention. I have purchased a one month supply, however I don’t intend on using it daily, just sometimes when I need a simple quick meal. Hopefully that will be OK. Will the increased metabolism occur with just the occasional use? Comments?

    • Dr. Steve Sisskind

      HI JW,

      Thank you for writing in and for sharing your experience with us! Congratulations on the weight loss! I completely understand your concerns and am actually trying very hard to lose the pounds I gained over the holidays as well. RealMeal GF is a great addition to any diet plan as it contains 17 grams of protein at only 120 calories per serving.

      Using RealMeal GF, occasionally will help support your dietary needs without the extra calories. As it is packed with fiber, protein and minimal Carbohydrates, it will help keep you full for longer periods of time. In turn, this will maintain your metabolic rate and decrease the fluctuations in between meals. Using the drink on occasion will maintain your current metabolic rate. However, it does not mean that your metabolism will drastically drop if you skip a day and will will continue to operate as usual. The best way to maintain a high metabolic rate would be to pair your healthy diet with an activity or exercise you enjoy doing. Hope this helps! Have a healthy day!

      • Thank you for your comments and encouragement. I do have an exercise program at a local gym which combines aerobic and weight training, as well as my own program to do at home when I don’t get to the gym. I also completed three 5k walk/run’s last year and have some lined up for this year.

      • Dr. Steve Sisskind

        Hi JW,

        Thank you for getting back to me! I am impressed with the activities you have lined up and can clearly see the secret to your weight loss success. It is quite refreshing to see such enthusiasm from our readers and I do hope it inspires others to do the same. I do look forward to hearing more of your progress, JW! And, do wish you good luck and good health this 2016!

  2. I am extremely disappointed that when I contacted you about not seeing any results I was basically told it was my fault and to give it more time . I think six weeks now on your product and no results is plenty . Whats your next bit of advice . I bought your products in hopes of change , if buying more is your answer I d like my money back . Unhappy in your product and your advise

    • Dr. Steve Sisskind

      Hi Shar,

      Thank you for writing in and for sharing your experience! I am very sorry to learn that your results were not as expected. I assure you that we are here to help and make your journey to better health a successful one. RealDose Weight Loss Formula NO.1 works by helping your body make the needed hormonal changes to facilitate weight loss. As this reaction takes time, most folks do not see any real results until the 8th or 12 week of use. This is why we do ask that you give the formula time to affect the needed changes and also stick to a healthy routine for true results to show and that the weight stays away for a very long time. As for your refund details, I have already contacted our RealCare Team and they should be in touch shortly. Hope this helps! And, have a Happy New Year!

  3. Please help me im over 200 pounds and i need help..

    • Dr. Steve Sisskind

      Hi Stefanie,

      Thank you for writing in and for sharing your concerns with us! We would love to help and get you started on your journey to better health. However, as I am unable to guide you properly here, I do recommend that you get signed in to our Healthy Life Program and get in touch with our coaches. They will not only help you with your quest to lose weight but also address some problems which you may meet along the way. If you’d like more information about the program, you can visit the Healthy Life Program page at the link below:

      Hope to see you there, Stefanie! Have a healthy day!

  4. I bought the Weight loss formula plus Real mEAL GF can I add the Omega 3 TG? I have psoriasis, high blood pressure, which I take for HBP DIOVAN 160, for psoriasis -take nothing right now. Thank you!

    • Dr. Steve Sisskind

      Hi Joanne,

      Thank you for writing in and for sharing your concerns with us! All of our RealDose Nutrition products work well together and are meant to compliment each other to give you maximum health benefits. RealDose Super Critical Omega 3 TG can help strengthen your body in fighting off chronic inflammation but before you add this supplement to your diet, I do recommend that you first speak with your personal doctor to know of possible drug interactions with your Diovan 160. The reason being, while we are confident that our products are safe and have no direct interaction with your medications, we have no sure way of knowing how your body will react to both specifically. Hope this helps! Have a healthy day!

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