Research shows that individuals who eat fruit like oranges have a tendency to eat less
at subsequent meals in comparison to those who consume snacks like chips, snack crackers, candy or desserts.
In addition, the analysis found that people tended to compensate for the reduced calorie intake by eating
more at a subsequent meal.
There is a scale called the satiety index, which measures the ability of foods to cause fullness and make people eat fewer
calories at subsequent meals.
This not only impairs the quality of memory for the meal but it is associated with elevated hunger in the inter-meal interval and with greater
consumption at a subsequent meal [16], [17].
In a recent study, Higgs and Donohoe showed that focusing on the sensory characteristics of a food (while eating) leads to a reduction in intake at a subsequent meal [51].
You want to decrease phytic acid in foods you consume as much as possible because it impairs the absorption of a number of minerals, including zinc, calcium, and iron (although it's to be noted that the impairment only happens during that meal,
not at subsequent meals).
In a 2012 study conducted by scientists from Switzerland and the Netherlands, subjects who chewed their food consumed 19 percent fewer total
calories at a subsequent meal.
For example, a study showed that a breakfast of eggs left study participants satisfied and reduced their calorie
consumption at a subsequent meal more than an equivalent meal (from a calorie standpoint) made up of bagels.
An alternative strategy is to disrupt memory encoding during a meal and then measure appetite and intake
at a subsequent meal.
If this is the case, then eating while distracted may degrade the quality of this memory trace and, thereby, promote an increased intake
at a subsequent meal.
Encouraging results were reached by the use of low - GI (LGI) foods to improve glucose tolerance, both immediately after consumption and
at the subsequent meal.
[3] This study fed participants 1000 kJ (239 calories) of various foods and looked at how much people ate
at a subsequent meal.