Tricks and Tips to Feel Full Longer

Have you ever sat down for a meal and after eating still feel hungry?  Do you end up over eating because you never “feel full?”

It can be a frustrating and distracting feeling when hunger just hangs around throughout the day, especially after eating a meal.  The satisfaction we want to feel after eating a meal is also known as “satiety." When we reach this point, we are no longer hungry or left feeling stuffed.  How can we experience satiety more frequently and eat fewer calories at the same time?

Eat lower energy density foods:

If we eat meals with high energy dense foods we will consume more calories compared to a meal that contains more low energy dense foods.  An example of an energy dense meal is one high in fat.  Each gram of fat contains 9 calories, compared to protein and carbohydrates which contain 4 calories per gram.  Gaining weight can be prevented if meals consist of low energy dense foods because more can be eaten for fewer calories, which can help you reach and prolong satiety. 

Many low energy dense foods are also higher in nutrients. Low energy dense foods also contain a higher water content.  Water in food adds more weight and volume so that you are still filling your stomach up as you eat them. 

 

Foods with high water content include:

• Broth based soups
• Leafy greens
• Fruits
• Non-starchy vegetables

TIP: Start your meal with a broth based soup or salad to start filling you up with few calories.  If you get a case of the munchies, try turning to non-starchy vegetables, such as carrots.

TIP: Although it is an energy dense nutrient, fat is important and is used for a variety of bodily functions.  The key with fat is to choose the good kind and staying away from saturated and trans fats. Try to eliminate the use of fat where it is not needed and to consume low fat products.  Also remember to keep portion sizes in check because even the good type of fat is higher in calories then protein or carbohydrates.  For example a small handful of nuts or a tablespoon of olive oil in a salad is about one serving.

Think before you drink:

Many drinks contain high amounts of calories because of their high sugar content.  A very simple way to decrease your calories and add more volume to your stomach during meals is to drink low calorie/low fat beverages, such as skim milk and water.  You could also reduce the sugar and calories in juices by diluting them with water. 

Fill up on fiber:

Foods high in fiber are not only nutritious, but also help fill us up and keep us full. Why? Fiber rich foods promote a greater amount of chewing and slow the passage of food into the digestive tract.  You can also eat more for fewer calories compared to refined carbohydrates.  Fiber contains 1.5-2.5 calories per gram, while other carbohydrates contain 4 calories per gram.  Fiber helps to maintain blood sugar levels as well which helps to prevent cravings and poor food choices.  It also stimulates the hormone in the brain that signals satiety.

Foods with fiber:

• Whole grains
• Fruits
• Vegetables
• Beans and lentils

TIP: Avoid refined carbohydrates, such as white breads, white pasta, and sweets, as eating these alone causes rises and falls in blood sugar.  This disrupts the feeling of satiety and can trigger frequent episodes of hunger throughout the day.

Enjoy lean protein:

Lean protein has been found to help pro-long satiety more than carbohydrates or fat. Even including a small amount of protein in meals and snacks can help you stay full.

Lean Protein Sources:

·         Meats, poultry, and seafood w/o skin or fat.

·         Low fat or fat free dairy products (Milk, yogurt, cheese)

·         Legumes, beans, nuts, and seeds

·         Soy products

Eat slowly and savor:

Research has shown that it can take up to 20 minutes for your stomach to signal to the brain that you have reached satiety.  Instead of rushing through a meal, slow down and take the time to enjoy the flavors and textures of food.  This will give more time for your brain to produce the satiety signal before your finished eating so that by the time you’re done a meal, you’re not feeling hungry.

You can live a healthy lifestyle and maintain or lose weight while feeling satisfied by incorporating these tips and tricks into your day.  Food should be used to nourish our bodies so it is important to eat well to feel well. Enjoy! 

Written by Rachel Hudes, dietetic intern

Source: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=673