Tuesday Tip

Tuesday Tip: More Volume, Fewer Calories

Tuesday Tip: More Volume, Fewer Calories 🍿

Following on from last week’s tip one really good way to help control appetite is to focus on food volume. Recent studies have shown that its the volume of food you’re eating that matters more than the actual calorie content.

In one study participants were given a smoothie, one group had a small one, the other a larger one. Both contained the same number of calories, but the larger one had greater volume as it contained more air. The group that had the larger one ate far fewer calories for the rest of the day – between 12 and 30 percent less! Similar studies have tested it with yoghurt-based meals, soups and normal shakes and all have shown the same results; those who had the meal with greater volume consumed fewer calories and were less prone to overeating for the rest of the day.

In another study they provided participants with soups for lunch over the course of several weeks. When they gave the group a soup that was greater in volume but with the same amount of calories, the participants felt fuller faster and ended up eating fewer calories in that sitting. When they kept the volume the same but increased the calories in the soup the participants ended up eating more calories over all and took longer to feel full.

So basically this shows that food volume can be very important when it comes to controlling appetite and hunger. So what does this mean in practice? There are a few tips you can use to feel fuller quicker – if you have smoothies or protein shakes etc for breakfast allow them to blend for 5 mins longer than usual. This will increase the volume and amount of air in the smoothie. Go for foods that full of air; snacks like rice cakes or low calorie popcorn (high fibre and high volume, but relatively low calories) are brilliant, even zero calorie carbonated fizzy drinks are a great way to help you feel full. Whipping up food also helps; you can whip 0% greek yoghurt and add fruits, or add herbs and spices for a dip. Fruit and vegetables in general are filling as they contain more fibre, water and air so eat those first and include them in your snacks too.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Always hungry?

Tuesday Tip: Always hungry? 🍔

Is hunger sabotaging your weight loss attempts? Here are a few reasons why and ideas to help you manage it

#1 thirst

The hypothalamus regulates both hunger and thirst. When you are dehydrated, it sends the same signals as hunger so make sure you’re drinking lots and when you start to feel hungry drink some water first before eating.

#2 Too much last night

If you ate too much the night before you will wake up hungry again. This is due to the impact on blood sugar and insulin levels, and because your stomach will be stretched and “expecting” a greater food volume making you hungry.

#3 Cutting calories

If you’ve just started reducing your calories by 300 or more cals a day then of course you will feel hungry. It’s a good thing. Try to ensure you fill up with lots of fibre (e.g broccoli) and protein to help you stay fuller for longer or have frequent but smaller meals.

#4 Food porn

If you’re spending hours scrolling through posts of delicious food then it’s no wonder you’re hungry. Recent studies show that the mere sight of food increases ghrelin levels (hunger hormone) making you hungrier.

# Not enough sleep

Sleep deprivation reduces levels of leptin (hunger suppressing hormone) and increases ghrelin – making you eat more. This is why lack of sleep is often associated with weight gain.

#7 Skipping meals

Racing to work skipping brekkie, or working through lunch means by the afternoon you’re so hungry you’re likely to over eat. There is only one solution: eat regularly! Aim for 3 main meals and 1-2 snacks a day to keep your hunger in check.

#8 Bored

Ask yourself if you are hungry for an apple or a handful of nuts – if the answer is no – you’re not hungry. Find a distraction – work out, go for a walk, read a book etc.

#9 Eating too fast

If you’re eating too fast  your stomach can’t keep up and still sends hunger signals, meaning you will eat more. Slow down, chew properly and spent at least 20 mins on your meals.

#10  Eating too little

ok finally – if none of that applies you could be eating too little…but if you’re not losing weight then this option is probably the least likely I’m afraid!

Happy Tuesday 🤗

Xx