Tips To Stay Fuller Longer
When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. It can be so distracting and debilitating that you’re ready to throw in the towel.
Not so fast. Don't deprive yourself. Deprivation is a sure way for disaster.
Don’t give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program. The elusive “secret” to feeling fuller and longer is Satiety.
Satiety is that great pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. The more satisfied you feel after a meal, the less you’ll eat later.
So the true challenge is how do you increase satiety …without adding more calories?
One way to feel fuller is to eat more foods that are higher in water content. Try broth-based soups like chicken or vegetable broth.
EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens.
EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
Another method is to fill up on Fiber. Fiber-rich foods requires more chewing. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices.
EAT MORE fiber from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.
Also, protein appears to help prolong satiety more than carbohydrates or fat can. Continue eating the amount of protein that our program recommends, since consuming even a little bit of protein with each of your meals and snacks will help you stay full
EAT MORE lean protein from meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
Cutting fat intake reduces the calorie density of a food. So you will get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat …..you won’t enjoy the flavor, texture or satiety of your food. A little fat will bring the pleasure and satisfaction back to your meals so you’re less likely to overeat later.
Lastly, nuts have been shown to have a very positive impact on satiety because of their protein and fiber content. A SMALL handful is all you need to hold you over until your next meal. Choose nuts and seeds like peanuts, almonds, walnuts, cashews, and sunflower seeds.
Slow down and savor every bite of your meal. Studies have shown that it can take 20 minutes for your stomach to signal your brain that you have reached satiety.
Get in touch with your Fullness center by giving your stomach time to signal your brain that you have had enough to eat. Finding ways to feel fuller while eating fewer calories—now that’s the secret to winning at losing.