Meat consumption has dropped significantly in the last five years, as noted in a 2012 article in "The New York Times" online. Whether you are decreasing your meat consumption for financial reasons or because of health concerns, rest assured that eating a double cheeseburger isn't the only way to feel full, and it certainly isn't the healthiest.
Healthy Fats
Meat tends to be high in fat, which is one reason that it may make you feel more full than other foods. However, unlike other foods, meat contains a significant amount of saturated fat, which has been shown to increase the chances of obesity, heart disease and other conditions. Replace meat with other fat sources that provide unsaturated fats, which actually increase good cholesterol levels, decrease the risk of chronic health problems and even boost your mental health. "Good" fatty foods include avocadoes, nuts and plant oils.
Portions and Frequency
Eating and feeling full isn't just a matter of biology; psychology also has an immediate impact, as noted by professor Janet Polivy in an article from CNN Health. For this reason, eating smaller, more frequent meals may help you feel more full throughout the day if you are decreasing your meat intake. Instead of eating one or two high-calorie, high-protein meals with meat as the main entree, focus on eating more frequent meals that have a low energy density.
Fiber Benefits
Most Americans should increase their fiber intake, according to the Centers for Disease Control and Prevention. Fiber not only lowers the risk of several health conditions, including diabetes, high blood pressure, heart attack, stroke and obesity, but it also makes you feel full for longer. As noted by MayoClinic.com, high-fiber foods take longer for your body to digest, which contributes to a feeling of fullness. However, although they may take longer to absorb, high-fiber foods also tend to be low in calories and high in nutrients. Examples of good fiber sources include fruits, whole grains, vegetables and legumes.
Hydration
Water consumption also contributes to a feeling of fullness. Drinking water both with and between meals not only prevents common symptoms of dehydration, such as headache and sluggishness, but it also helps you feel full longer. Like fiber, water is a major component of many low-calorie, nutrient-rich foods, such as fruits and vegetables. For example, one grapefruit is about 90 percent water and contains only 78 calories. If you finish a meal and don't feel quite full, have a piece of fruit to serve as dessert.
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