Are you the type of person who thinks about lunch while having breakfast and makes a shopping list for dinner during lunch? Then read on! A feeling of fullness isn't just about the number of calories you consume.
Wageningen University conducted research on it.
Thicker = better
Study participants drank different shakes: one as thin as milk and containing 500 calories, and the other as thick as yogurt and containing 100 calories. Those who drank the thicker shake felt full for longer, despite consuming fewer calories. This study therefore proves that calories aren't always the biggest factor when it comes to feeling satiated.
Three ways
What other factors play a role? Nutritionist Samefko Ludidi says that this depends, among other things, on:
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- the fluidity (or 'solidity') of the food
- the nutrients (proteins, fats, and carbohydrates)
- the speed at which you eat
When you consume solid food, your stomach needs at least an hour to digest it. You probably recognize this: if you drink two glasses of water, you feel full for a moment, but that feeling quickly disappears because your stomach hardly needs any time to digest water. Besides being extremely liquid, water also contains few nutrients. When you eat food rich in protein and fat, it not only takes a while for the food to leave your stomach, but your intestines also send satiety hormones to your brain. This is a signal to stop eating.
Eat slowly for a feeling of fullness.
Because these satiety hormones are only released twenty minutes after the first bite, it's very important to eat slowly. If your entire plate is empty after just 5 minutes, there's a good chance you'll still think you're hungry. Another trick to avoid overeating is to serve small portions or eat from a smaller plate. Eating with smaller cutlery, drinking from a tall, narrow glass, and eating mindfully also help you feel more satisfied.
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This article was written by Bart (37). Bart is a health expert in a small village in the east of the country. He strongly believes that a healthy lifestyle contributes positively to a healthy weight and an energetic life. He also has a keen interest in (a pragmatic view of) spirituality. He regularly provides us with new insights that he also incorporates into his daily life with his young family.
Photo:
Trent Szmolnik via
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Source: Women's Health
