There are two types of satiety. One is short term, which means you are full after finishing your meal straight afterwards. The other type of satiety is long term, which means you’ll be full until 4-6 hours after your meal. If you are having food cravings 1-2 hours after your meal – you are eating the wrong foods or the wrong amount of the right foods.
True satiety isn’t just about feeling full – it’s about true satisfaction, or in other words feeling pleasantly full with genuinely delicious foods
Engage all your senses – smell, feel, sight, sound
Smell well to eat well. Did you know that three quarters of how you taste comes from how you smell.
Smell adds to satisfactions when you slow down to enjoy the aroma of your food. Inhale the aroma of each food before you eat it, by doing this it will help you feel more satisfied, you will appreciate it more and slow down your rate of eating.
Texture is an important part of food appreciation and speed you up or slow you down. Crunchy and chewy textures slow you down and help you eat more deliberately and more joyfully. But that doesn’t mean silky smooth textures are out – Combining textures is a little-known secret to enjoying food more fully.
Sight – Food that looks good sends a strong message to the brain about how good the food is going to taste. People who eat in the dark have quite a muted eating experience and less appreciation of their food. Take time to present food beautifully. We are far more likely to feel satiated with a small amount of beautify looking food that from a large amount of less-appetising looking food.
Sound – The ‘ssss’ of a steak hitting the grill, the popping of popcorn promise flavours that can make your mouth water. Enjoy the sound of your food – it can really enhance the flavour.
Eat long chain fats – and I don’t mean melted mozzarella!
What I mean is foods that contain fat molecules that are at least 10 carbon molecules long – such as olive oil, avocado oil, walnuts, oily fish, seeds, nuts and even some fruits.
Why is this so important? Because these types of fats reach the small intestine where the CCK hormones is released, which helps you feel full in three ways – through your nerves, stomach and brain
For satiety, the type of fat you eat is really important as short chain solid saturated fats like processed meats and pastries and trans fats worsen insulin resistance. Both saturated and trans fats cause the hormone NPY to be released from the brain. NPY accelerates reward eating and will cause you to overeat. Whereas
Eat lean protein
Calorie for calorie, nothing is more filling than lean protein.
There are three reasons for this:
a) High protein foods slow the movement of food from the stomach to the intestine. This means you’ll feel full longer.
b) Secondly, protein’s gentle, steady effect on blood sugar avoids spikes and troughs that occur when you eat white carbs and sugary foods.
c) Lastly, the body uses more energy to digest protein than it does to digest anything else.
Certain proteins such as whey are most satiating. Whey goes right to the small intestine where it triggers CCK and GLP-1 release, both of hormones that tell your brain to stop eating.
If you don’t like whey on its own – try cheeses high in whey such as ricotta, gjejost (a Norwegian cheese, or Greek cheese such as Manouri or Mizithra.
Lean beef, poultry and fish are good sources of protein as well as beans, nuts, wholegrains and soy
Eat the right carbs
Eat carbs with resistant starch – starch that is slow burning and keeps your blood sugar level. Resistant starch is different from regular starch: with resistant starch, your blood sugar and insulin levels don’t spike, Your appetite – inducing hormone ghrelin doesn’t spike. Your appetite suppressing hormone leptin rises which means you will feel fuller for longer.
Resistant starch is called resistant because it ‘resists being digested in the small intestines which means it stay there longer and you feel fuller. It is made up of amylose molecules which only gets digested further downstream in the colon.
Resistant starch barely has one calorie per gram, not four per gram like standard starch.
Legumes like lentils are the single largest source of naturally occurring resistant starch. Minimally processed whole grains like brown rice, barley, wholewheat, quinoa, steel cut oats, buckwheat, and beans like kidney, navy adzuki beans, all have resistant starch. So do green bananas!
You can convert normal starch into resistant starch by cooking, then cooling foods such as pasta, cold rice or cold potatoes.
Foods rich in resistant starch appear to help you burn fat up to 24 hours later although we still not sure why. Once resistant starches reach the colon, the body ferments them and they produce an anticancer agent called butyrate.
Eat fibre rich foods every day
To reach satiety faster – eat more fibre rich foods. Only plant foods have fibre but these foods are high in fibre and low in calories.
Fibre helps you lose weight because it displaces other less satisfying calories.
More fibre rich foods means lower insulin levels and slow steady digestion.
Look for foods with 5 or more grams per serving. Some best high fibre foods are berries, beans, whole grains and fruits and vegetables with skins on.
The body needs fibre to work and there are two kinds: soluble and insoluble.
Soluble works on the blood stream and on your appetite. It regulates your blood glucose levels and binds extra cholesterol so it can’t oxidise and rust, protecting the inside of your arteries. It also lowers your cholesterol.
Insoluble fibre on the other hand – works on your gut – keeps food moving through, getting rid of waste, excess and toxins.
We need both types.
Soluble fibres are found in foods like oat bran, dried beans and peas, nuts, barley, flaxseeds, oranges, apples and carrots.
Insoluble fibres can be found in green leafy veg, green beans, the skins of root veggies, whole wheat bread, corn bran, seeds and nuts.
It might surprise you but you tend to eat the same weight of foods every day. Water can add weight to food without adding calories.
If you drink a glass of water, your body recognises it and just filters it straight out of your stomach. But if you eat food that is full of water, your body sees it as food and digests it more slowly.
What foods are full of water? My favourites are fruit and vegetables. Also, soup, a thick hearty broth is a great way to aid weight loss. – but remember not cream based. Large amounts of soup or a thick smoothie will stretch the very end of the stomach, switching on the hormones CCK which turns of hunger.
Drinking a glass of water with your food won’t work either! So, try and have soup at the beginning of a meal.
When it comes to satiety, the important thing is to eat a proper serving of food SLOWLY, CONSCIOUSLY AND HAPPILY.
Eating slowly will give your body to feel full. Enjoy your friends’ company but remember to move away from the food so you don’t carry on grazing after the meal or take the food off the table. Food is so important to many people, a good home cooked meal releases the tension of a stressful day and allows you spirit to sigh with pleasure afterwards. Eat slowly, savour every bite, then spend time afterwards to rest and reflect.
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