The last post about fulfilling your cravings got me thinking about how much snacking I've been doing recently. For some reason my meals just aren't satisfying me enough to make it to the next meal; it's not giving me satiety, so I learned. So after some researching, here are some great tips in how to stay full longer (though several I knew already, I did learn a bit!), mainly from SparkPeople articles:
• H2O Goes in the Food — Just drinking a glass of water along with the meal does not provide the same degree of satiety. Research has shown that to reduce hunger and boost fullness, the water has to be in the food. If the food you eat contains the water, it will stay in the stomach longer while the food is being digested. The following are all water-rich food choices with about 90% bound water.
- EAT MORE broth-based soups like chicken broth and vegetable broth.
- EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens with fat-free dressing.
- EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
- EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
- TIP: Start your meal with a bowl of broth-based soup or low-calorie leafy green salad to fill up on fewer calories. Turn to non-starchy vegetables when you get the munchies.
• Fill Up on Fiber — Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods 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.
- EAT MORE whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day.
- TIP: Avoid refined carbohydrates (think whites). When eaten alone, refined and simple carbohydrates can wreak havoc on satiety by causing rises and falls in blood sugar which trigger hunger every few hours.
• Lean on Protein — Studies suggest that protein appears to help prolong satiety more than carbohydrates or fat can. Meeting your protein needs is important, but eating more protein than your body needs will not boost your metabolism (ahem, body builders).
- EAT MORE lean protein from meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
- TIP: Prepare your meat using low-fat cooking methods like grilling and baking.
• Fit in the Fat and Go Nuts — Cutting fat intake reduces the calorie density of a food. 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. Nuts are a great fat because of their protein and fiber content. A small handful of these nutritious nuggets will often hold you over until your next meal. Of course, portion control is important because nuts and seeds are high density foods.
- EAT ENOUGH fat to meet the fat recommendations in your diet. This will bring the pleasure and satisfaction back to your meals so you’re less likely to overeat later.
- CHOOSE nuts like peanuts, almonds, walnuts, cashews and skip the macadamia. Even seeds — like pumpkin and sunflower — make good choices.
- TIP: Keep your portions in check! One serving of nuts or seeds is about the size of a golf ball. Also, eliminate fat where you don’t need it, opting for reduced fat foods instead of full fat versions and limit saturated and trans fats. We understand that Fat Free is usually not very tasty.
• Drink Up! — Drinking plain old water can help with your weight management program, especially if you are substituting calorie-containing beverages like regular soda, juice and sweetened coffee for water, which is healthy and calorie-free. For some people, drinking water throughout the day also keeps their hands busy so that they’re less likely to eat out of habit or boredom.
- DRINK MORE water throughout the day, aiming for about 8-10 cups total. Some calorie-free beverages can make good choices, but look at the labels first.
- TIP: Most people don’t pay attention to the number of calories they drink, and that can hurt your weight loss efforts. Limit your intake of caloric beverages to less than 200 calories each day.
• As Tim Gunn Says, Make It Work — It's important to spread these satisfying foods throughout the day into designated meals and snacks. Even better, slow down and savor every bite. Research has shown that it can take 20 minutes for your stomach to signal your brain that you have reached satiety. So take your time and enjoy every delicious bite along the way.
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