The second was the same casserole served with a 10-ounce glass of water. The third was a soup, which was actually the chicken rice casserole with the 10 ounces of water cooked into it. Only the soup reduced the amount of calories eaten at the lunch that followed, even though the calories consumed before lunch were the same. The women who had the soup consumed 100 fewer calories than the others, and because they didn't feel hungrier later, they did not make up the calories later. Even water as a beverage does not enhance the feeling of satiety as well as a heavier water-laden food, such a soup, watermelon, fruit or vegetables.
Water dilutes the caloric content of food.
Fiber also provides bulk without calories, so you feel full sooner when you eat a high-fiber meal. And because fiber takes longer to digest, it will also keep you full for a longer time. If you build your food choices around high water and fiber content foods, you can eat the same amount of food, but eat fewer calories and lose weight. The opposite is true of fats, which are packed with calories. Fats contain nine calories per gram, whereas carbohydrates and proteins contain four calories per gram.