How You Can Stay Fuller for Longer
By Sara Butler
In the battle against the body bulge, one of the best tactics you can employ is to reduce the amount of food you eat. It's simple to understand that if you're pulling in more calories than you're putting out, your body will store those extra calories in your fat cells. But how can you eat less without feeling totally deprived? Easy -- you can use these simple strategies to help you eat less by feeling fuller for longer.
A Word About Satiety
When you want to eat foods that help you feel fuller for longer, that's called satiety. Satiety is that feeling you get when you've channeled your inner Goldilocks at a meal and have eaten just enough to feel full without feeling stuffed. The more satisfied you are after a meal, the less you tend to eat later in the day.
There is a way to increase your feelings of satiety without actually eating more. The satiety secret lies with the choices you make when it comes to foods. So, if you're having difficulty staying full after you eat, then incorporate a few of these tips to help.
Eat Low-Density Foods
The number of calories per gram of food refers to a concept called calorie density. Foods that qualify as high density have a high number of calories per gram while foods that are considered low in density have a lower number of calories. This is one of the keys to eating until you feel full without eating too many calories.
Filling up on foods with fewer calories per grams, such as fresh vegetables, will help you to feel fuller for longer. You can also try drinking a glass of water before you eat to reduce your hunger and help you to eat less overall. If you can eat more foods that are high in water content, then you're well on your way to feeling fuller for longer. Consider adding:
- Leafy greens
- Broth-based soups
- Fruits
- Non-starchy vegetables
Go for Fiber
Fiber is actually very low in calories, with only about 1.5 to 2.5 calories per gram. Other carbohydrates can have up to 4 calories per gram. But fiber-rich foods have another advantage: chewing. When you eat a food high in fiber, it requires you to chew more, helping you to eat more slowly and increase satiety. Fiber-rich foods you may want to include in your diet are:
- Whole grains
- Fruits
- Vegetables
Avoid highly refined carbohydrates such as white rice, sugar, white bread, and white pasta to help you feel fuller for longer.
Staying healthy is all about making little changes to your diet. You have to start your journey to health somewhere, after all!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Northbrook, Ill.