Over the years I’ve learned that it’s not just what you eat that can make you more satisfied but how you eat it too. And as it’s approaching that time of year when all you want to do is eat stodge as the nights draw in, I thought it was time to share some of these tips with you to help you feel fuller for longer without padding out.
Drink a glass of water before each meal. It will help fill up your stomach and according to boffins can trim up to 60 calories per meal.
Potatoes contain hunger-fighting resistant starch A study in the British Journal of Nutrition found that this starch helped you stay full for up to 24 hours and resulted in people eating about 320 calories less per day. Opt for sweet where possible for more health benefits.
Fish contains omega-3 fats which can also help tummy grumbling for hours. According to a study in the European Journal of Clinical Nutrition , fish eaters felt more full than beef eaters.
Add some flavour
Use vinegar or a vinaigrette where possible. These two ingredients can help regulate blood sugars after meals and help you feel full for longer after eating.
Go amber then green
Green and orange vegetables contain about 90% water, which fill your stomach and makes your brain register fullness.
The complex trio of fiber, protein, and fat in nuts activates satiety so you chomp on fewer calories throughout the day.
Oats have a filling fiber compound called beta-glucan which helps the body release CCK, a hunger-suppressing hormone.
Eggs are a protein powerhouse so it came as no surprise when studies have shown time and time again that eating them helps control appetite by as much as 36 hours.
So, just because winter is setting in and we feel like eating stodge, you can eat filling food without padding out! See there is always a solution. Happy Days! 🙂