How to Increase Satiety with Lesser Food Intake?
With the increasing number of overweight and obese, we tend to find various effective solutions to reduce obesity. Some follow fad diets. Some increase their physical activities. And, most people who want to lose weight tend to eat less; but, we all know that it is not easy. For sure, you will still feel hungry during the course of the day which may cause you to overeat and/or lead to binge eating which adds up more to your weight than lose it.
Don’t know what to do? Worry no more. You can still prevent having hunger pangs whilst still eating less. As you know, the only way to end hunger is to eat. Eating gives you satiety (a pleasant feeling of fullness and the corresponding reduction of hunger). But, it doesn’t make you feel overly stuffed or uncomfortably full. Instead, you’ll just feel satisfied and nourished. The more satisfied you feel after eating a meal, the fewer chances of overeating on your next meal.
One of the biggest factors that contribute to one’s satiety is the type of food you eat. There are foods that fills your stomach faster or make you feel full longer. According to studies, the food that weigh the most, satisfy our hunger most, despite of the number of calories they contain. Also, high amount of certain nutrients, like dietary fiber and protein shows to improve satiety.
Here are some of our simple tips that can help you to increase satiety without eating more:
Focus on Low Calorie Density Foods
The number of calories per gram of food is called calorie density. It is also the key to feeling full even without eating too much. Eating too many calorie dense foods also means consuming a lot of calories. But, when you eat low calorie density foods you consume fewer calories because most foods that are low in calorie density contain a lot of water which adds weight and volume to the food with no calories. But, according to researches, drinking a glass of water along with the meal does not give the same feeling of satiety. The water has to be in the food, because there are different mechanisms in the brain that control hunger and thirst. Below are some of water-rich foods that can have a vast impact on the calorie density of your diet.
- Broth-based soups. Look for a soup that has less than 200 calories per serving like chicken or vegetable soup.
- Fruits. Such as watermelon, orange, apple, grapes, berries, kiwi, and cantaloupe.
- Non-Starchy Vegetables. Like broccoli, cauliflower, celery, carrots, cucumber, tomatoes, and asparagus.
- Leafy Greens. Like spinach, kale, lettuce, and cabbage.
Choose Lean Meat and Vegetable Protein Source
Protein plays a role in increasing satiety. Getting your protein source from lean meat, chicken, seafood, legumes, lentils, low-fat dairy, or soy products at each meal maximizes satiety. To lower calorie intake, choose lean parts, remove fat, prepare it by using low-fat cooking methods – grilling, poaching, steaming, and broiling. Also must eat recommended portion size. Remember, meeting your protein needs is essential, but consuming too much protein than the body needs can also lead to health issues.
Fiber in food helps increase feeling of fullness without adding too much calories. It also demands more chewing and slows down the course of food into the digestive tract. Fiber in carbohydrates helps control blood sugar levels that may cause unhealthy cravings and improper food choices. It may also ignite a satiety hormone in the brain. It is best to choose fiber from whole grains, fresh vegetables and fruits. Skip refined carbohydrates that can cause havoc in blood sugar which can trigger hunger even only after few hours. The recommended allowance of fiber intake for adults is 25-35 grams a day, which can help lower calorie intake and increase satiety level.
Nuts for Snack
Nuts contain protein and fiber, which is shown to have a positive effect on satiety. Having a small handful of peanuts, almonds, cashews, walnuts, and even seeds for snacks will often hold you over until next meal. Just keep the portions in check, nuts and seeds are also high calorie density foods.
Drink Lots of Water
Sometimes, thirst is mistaken for hunger, so drinking more water helps you feel full longer. Drinking water instead of calorie containing beverages like soda or sweetened juice can help maintain or lose weight. Aim to drink at least 8 to 10 cups of water throughout the day. Also, drinking a glass of water before a meal can help you eat less as it fills some space in your stomach.
Spread these satisfying foods throughout the day. For sure, you’ll be getting the benefits all day long. Slow down and relish every bite. It usually takes 20 minutes for your stomach to send signal in your brain that you are already full. So it is better to take your time and enjoy every scrumptious bite!