Still hungry? Learn the secrets to satiety: you can help your brain know when your stomach feels full by eating more nutritious, high-density foods

If you wonder why you keep eating to the point of feeling beyond full, it may not be that the pie or pasta are that delicious. It may be a matter of communication--that your brain isn't getting the right signal from your stomach to put down the fork.

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A study, reported in the Feb. 15 issue of NeuroImage, found that the part of the brain (the left posterior amygdala) that signals satiety in people of normal weight is activated less in people who are overweight. A separate study, published in the April issue of the Journal of Clinical Endocrinology & Metabolism, noted that protein consumption, more than fats or carbohydrates, helped suppress the hormone ghrelin, which stimulates hunger in the body.

Balance is key

But that doesn't mean you should dive into a trendy high-protein, low-carbohydrate diet, because you'll miss out on important nutrients found in fruits, vegetables, and whole-grain products, says dietitian Liz Goldenberg, RD, of Weill Cornell Medical College.

"My answer is always 'balance,'" she says. "High-fiber, whole-grain foods will always be more satisfying than a lot of low-density foods like chips or pretzels ... For most people, it's healthy to have some kind of animal protein, as long as it's not fried or fatty. Lean meat, poultry, and fish, along with some complex carbohydrates, can give you a healthy balance."

Eating smart

If you happen to be one of those people whose brain doesn't quite respond as it should to hunger signals, there are things you can do to keep yourself from overeating. Including grilled fish or chicken with your salad at lunch, for example, will help you feel more satisfied.

"One of the reasons protein keeps you feeling full is that it takes longer to digest," Goldenberg says. "So if it's in your stomach longer, you're going to feel full longer."

Goldenberg also refers to something she calls "the chew factor," suggesting that foods that require more chewing--such as lean meats and broccoli--will keep you feeling full longer. High-fiber foods like black beans, blackberries, and winter squash also will help keep you feeling full and are healthy for your digestive system.

WHAT YOU CAN DO

* Serve smaller portions at mealtime; you tend to eat everything on your plate, regardless of serving size.

* Eat breakfast every day. Research shows you often make up for the missed calories later in the day by snacking on calorie-rich, nutrient-poor foods.

* Replace the unhealthy snacks that stimulate hunger, such as chocolates and pretzels, with high-fiber choices such as dried apricots.

Instead of this ...   Eat this ...
Pretzels              Carrots
Fettucini Alfredo     Skinless chicken breast
Frozen pizza          Lentil-based soup
Crackers              Pistachios (unsalted)
Sweetened cereals     Oatmeal

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