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The science of "satiety" looks at the feeling of fullness delivered by various kinds of foods — with results that may surprise you. For instance, many people guess, incorrectly, that high-fat foods (such as nuts, cheese, and chocolate) would rate high on the satiety scale. Yes, these foods are satisfying in that they taste good, but they are not good choices if you want to achieve a rapid feeling of fullness without consuming a lot of calories.

Pennsylvania State University is famous for the Satiety Index it formulated after years of research. Below are tips for a healthy diet that should keep you feeling full — while still eating in the Zone.

Foods rich in water rank high in satiety, but note that simply quaffing cup after cup of H20 won't do the trick, because that won't satisfy your hunger. Opt for soups, stews, and casseroles.
Likewise, certain fruits are heavy with liquid, bumping them up on the Satiety Index. This time of year, go for oranges, grapefruit, and grapes.
Another trick is to bulk up salads and sandwiches with ingredients that give you something extra to chew through, without piling on the calories. Try adding onions, green peppers, sprouts, and extra lettuce.
Increasing the fiber in your diet is another way to feel more satisfied without adding calories or fat. Research shows that when test subjects upped their fiber consumption by an extra 14 grams of fiber daily, they dropped their caloric intake by 10 percent. As a yardstick, note that an orange has 7 grams of fiber.
Herbs and spices are "free" foods that make meals more savory and, thus, more pleasurable.