How to Feel Full, Not Fat
Keep eating simple
People can eat more when they dine in company or with the television on
because they become distracted as to what exactly is going into their
mouth. Make sure mealtimes are all about the food; focus on it entirely
and you'll feel full sooner. Avoid fast-paced music too, this can
increase the speed you eat, resulting in a clean plate before your body
is able to recognize it is full. (All photos by Thinkstock)
Smell and chew
When you eat make sure you give your meal a good sniff as concentrating
on the smell of your food as well as the taste also switches on satiety
signals. Secondly, chew, chew, chew, and chew some more. Some of the
hormones needed to send the satiety signals to the brain are released by
your chomping.
Go for bulky and moist
The rationale behind the bulky and moist rule is pretty straightforward;
simply the more air and water in food the quicker it will fill you up.
So, in terms of food swaps, have vegetable soup rather than a pasty,
plain air-popped popcorn instead of crisps and grapes in place of
raisins.
Wait after fat
If you do have a meal with a high-fat content then make sure you allow
time for that feeling of fullness to come. It can take longer for sense
of satiety to come from a fatty meal compared to meal high in protein
for example, so allow time for the feeling of fullness from the fat to
kick in.
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