Research has shown that eating an apple 20 minutes prior to eating a meal reduces the amount you eat during that meal.
How full did you feel after your last meal? Did you get a sense of sustained satisfaction or did you find that hunger pangs got you reaching for a snack just a little while later? The good news is there are certain foods that have qualities that rate high on the immediate satisfaction scale (or satiety index) so they make you feel fuller quicker, and keep you feeling full for longer too.
