Tuesday Tip: How to feel fuller 😋
One of the best ways to stay on track is to keep excessive hunger in check and make sure you’re feeling full. Here are some tips to help increase fullness without increasing calories.
# 1 Focus
If you’re chatting, watching tv, even listening to fast music studies have shown you’re likely to feel less full. Focus on the food itself and remove distractions if you can.
#2 Sniff and chew
Sniff your food; smell and taste both switch on our satiety signals and help you feel fuller. Also chew more – it causes hormones that send satiety signals to be released
#3 Go for bulky and moist
The more air or water in a food the quicker it fills you up. Things like vegetable soup are a great option, or popcorn instead of crisps, or grapes instead of raisins etc.
#4 Fats and protein
Higher fat foods keep you fuller but it takes longer for the feeling of satiety to come from high fat meals compared to high protein meals (but the feeling lasts longer). Ideally combine fats and protein to maximise fullness.
If you’re sleep deprived your body produces more ghrelin (the hunger hormone) and less leptin (the appetite suppressing hormone). So try to prioritise sleep if you can.
The brain often confuses thirst signals for hunger so have a glass before your meals. It will also help keep you feeling full.
#7 Small plates
We’re conditioned to fill our plates and to clear them. The empty plate is a signal to feel full and conversely a plate with food on it overrides the satiety signals and keeps us eating. Go for a smaller plate and you’re likely to feel full regardless.
#8 Fiddly foods
Choose foods that take time and effort to eat, this gives the body time to recognise that it’s full e.g. corn on the cob, fish with bones, fruits with pips or skin to peel etc.
#9 An Apple a day
Research has shown eating an apple 20 mins before a meal promotes feelings of fullness and reduces the amount of food consumed.
#10 Load up the veggies
The fibre and water content of veg will fill you up, and also slows you down, increasing feelings of fullness. Aim for half a plate of veg like broccoli, peas, green beans etc.
Happy Tuesday 🤗