Posted July 6, 2017.
The secret to staying fuller for longer is achieving the feeling of satiety!
Satiety is that warm fuzzy feeling you experience during a meal, when you’re no longer hungry, but not overly stuffed or uncomfortable. You are just satisfied beyond your desire. The more satisfied you are the less you’ll eat later.
So how do you increase satiety without eating more? Here are a few tips!
1. Eat More Low Calorie Density Foods
By focusing on low calorie density foods, you can fill up on fewer calories because low-density foods contain a lot more water, which adds weight and volume to the food but not calories. Here are some examples of water-rich foods:
Broth-based soups like chicken noodle or vegetables – Look for soups with less than 200 calories per 1 cup serving.
Leafy Greens – Like lettuce, baby spinach and mixed salad greens with fat-free dressing.
Fruits – Fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon will help you achieve satiety real quick.
Non-starchy vegetables – Asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
2. Eat More Fill up on Fiber
Fiber-rich carbs contain only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. You chew more, which slows the passage of food through the digestive tract. Fiber in carbs prevents peaks and valleys in blood sugar level.
Here are some foods you should eat more of:
Whole grains, fruits with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.
3. Eat More Lean Protein
Proteins prolong satiety more than carbs or fat. Incorporating it into your meals and snacks will help you stay fuller for longer.
Here are some foods you should eat more of:
Meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products. Prepare your protein using low-fat cooking methods like grilling and baking.
4. Eat More Nuts
Nuts have a very positive impact on satiety because of their protein and fiber content. A small handful of these nutritious nuggets will hold you over until your next meal!
Here are some foods you should eat more of:
Almonds, peanuts, walnuts, cashews and even seeds like flax-seed, pumpkin seeds, sesame seed, just to name a few.
5. Drink More WATER!
Calories from sweetened beverages add up quickly and do not provide the same satiety the foods previously mentioned provide. We recommend 8 cups of water a day because it is not only the universally accepted amount but by drinking that much water throughout the day you’ll keep your hands busy (you know what they say about idle hands!) and be less likely to eat out of habit or boredom.
How do you stay fuller for longer? Leave a comment and let us know!
Source: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=673&page=4