Eat Right and Stay Full Longer
Every person has experienced this frustration at least once during their life. You eat a big meal, but only few moments after leaving the table, you start craving something else. You have eaten enough, sometimes even too much, but your body seems not to know it. Sooner or later, you will open the refrigerator and try to feed your body the missing nutrients.
While certain foods cannot satisfy us for a very long time, others can help us feel full for hours. We can cancel out the cravings, eat less and feel better most of the time by choosing healthy and natural food.
It has been proven that satiety is governed by the hormones. One of these hormones is leptin. Together with several biochemical compounds in the body, it is responsible for our feelings of satiety. People who are almost never satisfied after the meal probably suffer from a leptin imbalance. Lowered levels of this hormone send the message to the body it is going to starve and make the person eat more food.
Another important hormone is ghrelin. Opposite of leptin, grehlin is telling us we are hungry. In a healthy body, the levels of grehlin drop following a meal, while levels of leptin increase. However, the hormone signals can become imbalanced and person becomes desensitized. This can occur for a number of reasons: too much body fat, consumption of unhealthy foods or some other hormone imbalance. For example, increased level of fructose can induce leptin resistance and the person then feels hungry most of the time.
Studies have proven the correlation between lifestyle and feeling of satisfaction. For example, lack of sleep is often associated with less leptin and more ghrelin, situation that is causing feeling of hunger.
The best way to feel full for longer is to limit “empty calories” and foods like fried potatoes, cheeses or fatty meats. These meals often do more harm than good. They contain a lot of calories, but fail in leaving us satisfied due to the extensive lack of important vitamins and nutrients. Lack of right nutrients will cause cravings and hunger in no time.
It is highly recommended that you stock-up on low-calorie foods full of fiber and water, which will keep you energized and satisfied for longer. We are talking about most fruits and vegetables. To help you with this, Australian researcher Susan Holt conducted a study and created the table called “satiety index”. It is recommended taking the foods highest on the list that will provide the most satisfaction.
There are several supplements which can help with satiety too, such as chromium picolinate, the supplement used by fitness experts around the world to build lean muscle and stay strong. Several studies have shown that chromium has the direct effect on our perception of satiety. Another helpful supplement is fenugreek, a plant full of fiber often found in Indian kitchens.
A study conducted by American Journal of Clinical Nutrition found that alginates in combination with pectin can extremely increase satiety. Pectin can be found in majority of kitchens around the world in the form of green tea.
The easiest and most important way to increase satisfaction is to buy organic fruits and vegetables and prepare your own meals at home. Make your plate colorful, the more – the better. Chew your food slowly and thoroughly. Swallowing fast does not allow the hormones from digestive tract to send the satisfaction signals to the brain. Chewing food well is also a way to get more nutritional value and a feeling of satisfaction. It is not about how much food we consume, it is about what and how we eat.