Picture this: you’ve just finished dinner and you’re already starting to get hungry. You are tempted to go get something to eat in the kitchen, but realize that you have already eaten too much. So why are you hungry even after eating too much and what can you do about it?
So keep in mind that if you eat a full meal and you don’t feel full, it probably means that your meal is not giving you what you really need in food.
Here are some easy ways to feel full after eating.
Energy density is the number of calories per gram of food. When you choose foods that are low in energy density, you will feel full without consuming a lot of calories. If you accompany your meals with high-energy dishes, such as creamy mash, ice cream or pastries, each bite will bring you lots of calories.
The best solution is to eat foods with low energy density like fruits and vegetables.
These foods, in addition to being nutritionally dense, are high in fiber and water, and they “swell” in the intestinal tract and make you feel full more quickly.
It is best to start your meal with broth soup.
It is the ultimate low energy dish, but it has a high water content. Studies show that sipping soup before a meal, even if it is cream-based, reduces the number of calories you will consume when you eat the main course.
Pair each dish with a source of lean protein
Chicken skewer on a white plate with organic pepper A meal high in protein can quickly fill you up. Studies in this area have shown that a diet very rich in protein increases the feeling of fullness. Protein also has a very powerful thermal effect, which means your body burns more calories to absorb and process them.
To feel fuller faster, opt for lean meats like skinless chickens and turkey breasts or fish, or try high-fiber protein sources like beans or lentils.
Slow down the pace of your meals
hands hold hamburger in fast food restaurant Are you in a rush while you are eating your meal? Eating a meal slowly increases feelings of fullness and reduces overall calorie consumption, according to a study published in the Journal of the American Dietetic Association.
On average, it takes the brain 20 minutes to pick up the satiety signal.
So take your time to chew your food well and savor its flavors and textures rather than skipping over your meal like a hungry meal.
Here’s a quick tip for slowing down the rate at which you eat your meal. Replace the fork with a pair of chopsticks. It’s hard to eat too fast with chopsticks!
Change your dishes
cod with olives capers tomato chili parsley slices of basil on a plate Surprisingly, the size and color of the plate you eat can affect the amount of food you eat. Research suggests that people generally tend to eat less when they eat from a small plate. It would be better to eat dishes with dull colors in shades of blue or green. These colors help curb appetite, while the brightly colored dishes in shades of red, orange and yellow help stimulate appetite. This is why fast food signs are usually red and / or yellow.
McDonald, does that mean anything to you?
Also check the size of your bowls. In a study published in JAMA, viewers at a Superbowl game who ate popcorn from large bowls ate 56% more than those who ate small bowls. When you indulge in ice cream, take it in a small bowl, but put your healthier foods like vegetables in large bowls.
Use these simple tips to get you feeling full quickly. They will prevent you from making endless trips back and forth to the kitchen!