Diet discovery: Eating food with a high water content, like soup, can help you feel fuller for longer

    It gives a whole new, and rather more healthy meaning to the liquid lunch.

    Eating food with a high water content could be the key to losing weight.

    Nutritionists believe that dishes such as rice, pasta, soups and stews, appear to keep you feeling fuller for longer. But the liquid must be part of the food.

    Drinking a glass of water while you eat will not have the same effect, said the British Nutrition Foundation.

    The theory is based on studies which showed that although somebody will eat different foods on different days, the weight of food consumed will hardly vary.

    This means that if we eat foods that are just as bulky but contain fewer calories, we should feel just as full.

    Water-rich foods tend to be low in calories or have a low energy density, a BNF conference heard.

    A spokesman said: 'Studies have shown that people tend to consume the same weight of food each day but not necessarily the same amount of energy or calories.

    'So it is possible to trick ourselves into consuming less energy, without feeling hungrier, by eating a lower energy density diet which still makes up the same weight of foods overall throughout the day.'

    To work out the energy density of a food, divide the number of calories by its weight.

    So a 40g bag of crisps with 200 calories has an energy density of five – putting it towards the high end of the scale.

    At the other end of the scale are most fruits and vegetables, as well as vegetable soups, low-fat yoghurt, baked beans, baked potatoes and cornflakes.

    Many of these are high in water and all have an energy density of 1.5 or less, making them good to fill up on.

    Foods with a medium rating include strawberries and cream, lasagne, steak, pizza and chips.

    Joining crisps at the high end of the scale, with ratings of four or more, are cheese, chocolate, mayonnaise and butter.

    Chocolate-lovers, however, can take some heart. The lightness of chocolate mousse means it has a lower rating – and so is more filling – than squares of chocolate.

    Weight for weight, a low-calorie mousse has around a quarter of the calorie count as the solid variety, but, according to the BNF, should be just as filling.

    Dr Elisabeth Weichselbaum, a nutrition scientist at the foundation, advised including 'more foods with a low energy density, moderate amounts of foods with a medium energy density and small amounts with a high density'.

    She added: 'For instance, if you make spaghetti bolognese and make the sauce with mincemeat it might be a bit high in fat.

    'If you put a lot of veg in the sauce, you will probably eat the same amount of sauce but a lot fewer calories.'

    The idea that certain foods make you feel more full than others is the basis of several popular diets.

    The Atkins Diet, for example, works on the principle that protein satisfies hunger quicker than carbohydrates.

    So dieters who fill up on steak and eggs lose more weight – and keep it off for longer – than those who tuck into similar quantities of pizza and potatoes.

    The British Dietetic Association said it was a good idea to eat lots of fruit and vegetables but that meat, fish and starchy foods should also have a place on our dinner plates.

    饮食发现：吃高水分含量的食物，如汤，可以帮助您很长时间觉的很饱。

    它给我们一个全新的观念，流质食物在一定程度上说更健康。

    吃高水分含量的食物是减肥的关键。

    营养学家认为如米饭，面食，汤和炖肉这样的食物，让您很长时间觉的很饱。不过水分必须来自于食物。

    英国营养基金会说，当你吃饭时喝了一杯水不会产生同样的感受。

    该理论是基于研究报告显示，尽管有些人不同天吃不同的食物，但消耗的食物重量很难有所不同。

    这意味着，如果我们吃的食物一样多，但含更少的热量，我们仍会有饱的感觉。

    一次英国营养基金会会议上说，水含量丰富的食物往往是低热量或低能量密度。

    一位发言人说："研究显示，人们往往每一天消耗同等重量的食物，但不一定消耗相同数量的能量或热量。

    全天吃同等重量的低能量密度食物。 这个方法让我们消耗低能量食物，而不感到饥饿。

    制定出食物的能量密度，划分出食物重量的卡路里数值。

    因此， 40克一袋的薯片含200卡路里，能量密度为5 ,处于膳食表的最高端。

    膳食表最低端有很多水果和蔬菜，如蔬菜汤，低脂酸奶，烤豆，烤土豆和玉米片。

    它们许多水分含量很高，能量密度1.5或更低，能很快让人有饱的感觉。

    卡路里值适中的食物有草莓，奶油，烤宽面条，牛排，披萨和炸马铃薯条

    膳食表里和薯片一样高卡路里的食物有4种或更多，有奶酪，巧克力，蛋黄酱和黄油。

    清淡巧克力奶油冻意味着它有较低的卡路里，与巧克力块相比有更多的馅。不管怎样对巧克力爱好者来说这是一个好消息。

    根据英国营养基金会说法，馅虽有点多，但低热量奶油冻实心品种只有原来大约四分之一的热量。

    基金会营养科学家Elisabeth Weichselbaum博士建议涵盖更多低能量密度食物，中等数量的中等能量密度食物和少量的高能量密度食物。

    她说： "例如，如果您吃意大利波拉奶兹空心粉加上酱肉汁，可能脂肪就有点高了。 "

    如果你在酱汁中放入了大量的蔬菜，您可能会吃同样数量的酱汁，但少了很多热量。

    某些食物比一些基础大众食物能让你觉得更饱。

    阿特金斯饮食法，例如引用了蛋白质比碳水化合物能更快让人感到饱的原理。

    因此减肥者吃牛排和鸡蛋比那些吃类似数量的比萨饼和土豆的减肥者，能减轻更多的体重，并能保持了较长时间。

    英国饮食协会说，大量食用水果和蔬菜这是一个好主意，不过肉类，鱼类和淀粉类食物也应在我们的餐桌上占一席之地。