Use in your meals vegetables that have a high water content. You can liquidate extra calories by eating vegetables high in H20. Several studies found that that when people ditched half the meat and rice in their meal for broccoli, they consumed 86 fewer calories and felt just as full. It means we can reduce our calorie intake without having to give up portion size. Study also showed that vegetables are satiating because they contain water, which bulks food up. For the wettest of the bunch, use red peppers, courgettes, cucumber, cauliflower and peppers – armbands optional.