Friday, 19 August 2011

Published Friday, August 19, 2011 by with 0 comment


If you find that you are never feeling satisfied after a meal or just an hour or so later you areReaching for a snack to pick you up? Well, we're here to help with some feel-full strategies.
Granted there are foods that can boost your feelings of fullness but how, when and where
You eat your meals can also have a bearing on your full factor too.
Here are 10 ways to keep your dining habits in check to maximize
Your feelings of satiety and satisfaction.
(1) Sometimes go it alone
People can eat more when they dine in company or with the television on
Because they become distracted as to what exactly is going into their mouth.
Make sure mealtimes are all about the food, focus on it entirely and you'll feel full sooner.
Avoid fast-paced music too, this can increase the speed you eat, resulting in a clean plate
Before your body is able to recognize it is full.
(2) Smell and chew
When you eat make sure you give your meal a good sniff as concentrating on the smell of your food
As well as the taste also switches on satiety signals. Secondly, chew, chew, chew, and chew some more,
Some of the hormones needed to send the satiety signals to the brain are released by your chomping.
(3) Go for bulky and moist
The rationale behind the bulky and moist rule is pretty straightforward, simply the more air and water in food
The quicker it will fill you up, calorie for calorie. So, in terms of food swaps have a vegetable soup rather than
A pasty, plain air-popped popcorn instead of crisps and grapes in place of raisins.
(4) Wait after fat
If you do have a meal with a high-fat content then make sure you allow time for that feeling of fullness to come.
It can take longer for sense of satiety to come from a fatty meal compared to meal high in protein for example,
So allow time for the feeling of fullness from the fat to kick in.
(5) Get enough sleep
When your body is deprived of sleep it produces more gremlin and less lepton.
These are the hormones that are involved in the regulation of appetite;
Gremlin is produced largely in the stomach and accelerates your appetite,
While lepton decreases appetite as it's the hormone that signals satiety.
(6) Get hydrated
mark, But It is often because we're actually thirsty. Drink a glass or two of water before a meal,
And when you do eat, the food will feel more filling.
(7) Get a smaller plate
People tend to fill their plate however big it is, and most of us eat until it is empty.
And the aim of getting a 'clean plate' makes us more likely to override the satiety signals that stop us eating.
So, swap your normal plate for a slightly smaller one, and you'll find your 'full' switch will flip a little faster.
(8) Choose fiddly foods
If you eat foods that take a little time and effort to eat, this will allow time for your body
To recognize the fullness feeling. Good examples of fiddly foods are corn on the cob,
A crunchy salad or fish with bones, these types of foods force you to eat more slowlyAnd help you to feel full quicker.
(9) Eat an apple before each meal
Apples help to promote a feeling of fullness and research has shown that eating an apple 20 minutes prior to eating a meal reduced the amount of food that was consumed at that meal.
So, including an apple for your daily snack will not only contribute to one of your daily
Recommended fruit or veggie portions but the fibre will fill up your stomach too.
(10) Be natural
Try to eat food that is as natural as possible as most manufactured foods tend to be very energy-dense
Which means they contain more calories bite-for-bite. However raw fruit and vegetables take a lot of chewing
And occupy a lot of room in your stomach so they fill you up much more per bite.


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