Majority of the food industry ensures consumers achieve low levels of satiety from their food. This helps increase sales. Satiety is the measure of how long it takes for you to be hungry again. Weight loss experts always recommend foods that produce high levels of satiety however; most packaged foods do the complete opposite. To take control of your eating habits, try the following methods to ensure you’re satisfied and fuller for longer.
1. Have More Fiber
Fiber is an indigestible nutrient that absorbs water from the body and your food and transports it to your intestines. This gives you a great level of satiation following a fiber-rich meal. One study showed that adding 6 grams of soluble fiber, such as from ground flaxseed to yogurt shows the same satiating power as a snack that would have an additional 260 calories. Experts recommend consuming 25 to 35 grams of fiber every day. High-carb foods on the other hand, such as buns, rolls, chips, cookies, donuts and sodas are satiety killers because they increase hunger levels after a meal.
2. Pack On More Protein
Protein, the muscle building fuel, is also a great satiation booster. This is mainly because it leads to an interaction between the peptides created from the protein and the brain, increasing levels of satisfaction. Aim for 20 to 40 grams of protein per day from red meat, poultry, fish, eggs, dairy, legumes and whey protein.
3. Suck on Ice Cubes
As bizarre as this may sound, sucking on an ice cube triggers the brain to feel that you’re actually eating something, activating feelings of fullness. Another benefit of ice cubes is that they are calorie-free and they melt into water, which can further help you feel full. To boost ice cube’s health benefits, add flavorings such as berries, oranges or mint. Alternatively, you can make sugar-free popsicles with freshly made fruit juice. People with sensitive teeth or braces may have to be careful with this trick.
4. Don’t Rush
Thoroughly chewing your food increases oro-sensory factors, which send signals to the brain and help increase satiety. Studies show that people who spend more time chewing their food are likely to eat much less by the end of the meal. Furthermore, whenever in doubt, have the food whole instead of processed. For example, a whole fruit is far more satiating than a fruit juice, even if the latter is home made because of the chewing action required with the former.