Wholesome, nutritious foods have the opposite effect (of junk food). Among their many virtues, they minimize the number of calories it takes to feel full, due to many attributes, among them: high volume, high fiber, low-glycemic index/load, nutrient density, energy dilution, flavor simplicity, etc.
So the quality of calories we consume can affect the quantity. This should be welcome news in our ongoing struggles with portion control. If all sources of calories felt the same, the only way to shrink our portions would be to eat less than we now do—presumably less than we want—and to be hungry all the time. Making higher quality food choices offers us means to feel full on fewer calories, and to get thin without feeling hungry.
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