Finding Satiety in Eating: Beat your hunger and
Boost your satisfaction with food.
Boost your satisfaction with food.
Over the last week, a lot of people have asked to help them find foods that will help them to feel full. Hopefully this blog post will help us all in curbing the binging beast and finding satiety and satisfaction in the foods we eat.
When we are trying to lose weight, we find ourselves feeling deprived and ultimately starving. Satiety is that wonderfully pleasant feeling of fullness when you are satisfied beyond desire. The more satisfied you feel after a meal, the less you’ll eat later.
So how do we increase our satiety level without increasing the amount of food we eat?
Here’s a couple of ideas (from personal experience and scientific research).
1. Engage in the concept of Volumetrics
a. Volumetrics is a diet plan conceived by Barbara Rolls, PhD.
b. The concept is eating more low energy dense foods vs high energy dense foods combined with lean meats and cheeses to help obtain full satiety and satisfaction in food.
i. Low energy dense foods are foods that are bigger portion sizes that contain lower amounts of calories vs the high energy dense foods that have large amounts of calories for smaller portion sizes. Think egg white omelet with veggies for breakfast + a mango and lowfat milk vs. a donut. (Which one do you think is going to fill you up and keep you fuller longer?)
ii. Volumetrics also relies heavily on foods with a high water content - such as many vegetables and fruits, which are 80% to 95% water -- since they will fill you up without adding a lot of calories. Just drinking water isn't enough, it will quench your thirst but not satisfy your hunger.
iii. Often these foods contain higher amounts of fiber.
iv. Focus on fruits, vegetables, soups, casseroles with plenty of vegetables, hot cereals and cooked grains, steamed or poached fish, lean meats, lowfat milk, beans and tofu, whole grains, fat free condiments, etc.
2. Eat more high fiber foods.
a. Fiber rich foods usually have lower calories than similar foods that have no fiber or low fiber content. Foods that are rich in fiber also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. There is also research that supports the idea that fiber may stimulate a satiety hormone in the brain that will help us to fill fuller longer.
b. Try to incorporate more whole grains, along with fruits and vegetables, to meet your fiber needs.
3. Combine carbohydrate rich foods with lean proteins.
a. Research suggests that combining lean proteins with your meals will help you to feel fuller longer because it takes longer for it digest than just eating carbohydrates alone.
b. Reach for lean cuts of red meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
4. Don’t leave out the fat.
a. While you don’t want to always eat high fat foods you should still try to incorporate some fats into your diet. Cutting fat intake reduces the calorie density of a food. In other words, you get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat you won’t enjoy the flavor, texture or satiety of your food. Plus dietary fat is essential for staying healthy.
b. Go for monounsaturated fats such as olive oil, avocado’s, nuts, lowfat salad dressings, mayonnaise’s and dairy products.
5. Eat six small meals.
a. Instead of eating three large meals per day, break them up into six smaller meals. I find when I do this I don’t reach for the chocolate or cookies at 4:00 in the afternoon because I’ve already figured out and had a small healthy “meal” (snack) to keep me going until dinner.
6. Take time to eat and enjoy your food.
a. DON'T FORGET IT!
b. Food should be good and you should enjoy it. Instead of rushing meals and inhaling your food, take it slow and easy. Chew your food and while your chewing sit and think “this is the best food I have ever eaten” or think about the flavor popping in your mouth. By doing this not only will you find satisfaction in your food but it will take you longer to eat. Research has shown that it takes the brain about twenty minutes after you have begun eating to start sending signals to your body that you are beginning to feel full. Take time for food!!!
1. Engage in the concept of Volumetrics
a. Volumetrics is a diet plan conceived by Barbara Rolls, PhD.
b. The concept is eating more low energy dense foods vs high energy dense foods combined with lean meats and cheeses to help obtain full satiety and satisfaction in food.
i. Low energy dense foods are foods that are bigger portion sizes that contain lower amounts of calories vs the high energy dense foods that have large amounts of calories for smaller portion sizes. Think egg white omelet with veggies for breakfast + a mango and lowfat milk vs. a donut. (Which one do you think is going to fill you up and keep you fuller longer?)
ii. Volumetrics also relies heavily on foods with a high water content - such as many vegetables and fruits, which are 80% to 95% water -- since they will fill you up without adding a lot of calories. Just drinking water isn't enough, it will quench your thirst but not satisfy your hunger.
iii. Often these foods contain higher amounts of fiber.
iv. Focus on fruits, vegetables, soups, casseroles with plenty of vegetables, hot cereals and cooked grains, steamed or poached fish, lean meats, lowfat milk, beans and tofu, whole grains, fat free condiments, etc.
2. Eat more high fiber foods.
a. Fiber rich foods usually have lower calories than similar foods that have no fiber or low fiber content. Foods that are rich in fiber also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. There is also research that supports the idea that fiber may stimulate a satiety hormone in the brain that will help us to fill fuller longer.
b. Try to incorporate more whole grains, along with fruits and vegetables, to meet your fiber needs.
3. Combine carbohydrate rich foods with lean proteins.
a. Research suggests that combining lean proteins with your meals will help you to feel fuller longer because it takes longer for it digest than just eating carbohydrates alone.
b. Reach for lean cuts of red meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
4. Don’t leave out the fat.
a. While you don’t want to always eat high fat foods you should still try to incorporate some fats into your diet. Cutting fat intake reduces the calorie density of a food. In other words, you get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat you won’t enjoy the flavor, texture or satiety of your food. Plus dietary fat is essential for staying healthy.
b. Go for monounsaturated fats such as olive oil, avocado’s, nuts, lowfat salad dressings, mayonnaise’s and dairy products.
5. Eat six small meals.
a. Instead of eating three large meals per day, break them up into six smaller meals. I find when I do this I don’t reach for the chocolate or cookies at 4:00 in the afternoon because I’ve already figured out and had a small healthy “meal” (snack) to keep me going until dinner.
6. Take time to eat and enjoy your food.
a. DON'T FORGET IT!
b. Food should be good and you should enjoy it. Instead of rushing meals and inhaling your food, take it slow and easy. Chew your food and while your chewing sit and think “this is the best food I have ever eaten” or think about the flavor popping in your mouth. By doing this not only will you find satisfaction in your food but it will take you longer to eat. Research has shown that it takes the brain about twenty minutes after you have begun eating to start sending signals to your body that you are beginning to feel full. Take time for food!!!
Thanks for the good advice. I have been getting boutfiful baskets each week and so it has made it easy for me to incorporate fruits and veggies into my diet. I have been dealing with the hunger feelings mom's often have after a baby, and so this has been a good way for me to eat healthy and still feel like I am full not to mention the much needed energy I have recieved.
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