These five satiety tips will help you feel full without overeating. These tips for feeling full faster are based on ChefMD’s Big Book of Culinary Medicine: A Food Lover’s Road Map to: Losing Weight, Preventing Disease, Getting Really Healthy, by Dr John La Puma.
Before the tips, two quips:
“The Gluttons dig their own graves with their teeth.” – James Howell.
“Gluttony is an emotional escape, a sign something is eating us.” – Peter De Vries.
Gluttony is another word for overeating or binge eating. Are you finding it difficult to lose weight because you overeat? Try two things: 1) figure out what you’re escaping from or what’s eating you; and 2) learn satiety tips, or how to feel full without overeating.
Below are five effective satiety tips to help you feel full faster — and read ChefMD’s Big Book of Culinary Medicine: A Food Lover’s Road Map to: Losing Weight, Preventing Disease, Getting Really Healthy for more detailed info about losing weight and preventing disease.
How to Feel Full Without Overeating – 5 Satiety Tips
1. Eat foods full of water. This my favorite way to feel full without gaining weight! Dr La Puma calls this volumizing. “If you eat a food that is full of water, you will eat fewer calories and lose weight,” he writes in Chef M.D.’s Big Book of Culinary Medicine. This satiety tip will help with weight loss because it revolves around eating foods that are full of water because they take longer to digest, contain fewer calories, and help you feel full without overeating. To feel full fast, take advantage of volumetrics and enjoy broth-based soups, smoothies, fruits, and veggies.
If you want to lose weight, read What is More Important When You Want to Lose Weight – Exercise or Diet?
2. Eat lean protein. “Calorie for calorie, nothing is more filling than lean protein,” writes Dr La Puma. High protein foods slow the movement of food from your stomach to your intestines, which makes you feel full faster – and keeps you feeling full longer, so you don’t overeat later. Plus, protein stabilizes your blood sugar, making it a double effective satiety tip.
3. Eat good carbs. To achive your weight loss goals, eat carbs that stabilize your blood sugar and insulin levels. “Resistant” starches are great because they resist digestion in the small intestine – thus staying there longer and making you feel fuller. Eat legumes (especially lentils), brown rice, whole wheat, steel-cut oats, kidney beans, bananas (especially green ones), cooked-and-chilled pasta, cold rice (sushi), and cooked, cold potatoes.
4. Eat lots of fiber. You may have heard this satiety tip before – because it works. “Look for prepared foods with five or more grams of fiber per serving,” writes Dr La Puma in Chef M.D.’s Big Book of Culinary Medicine. “Only plant foods have fiber, and most foods that are high in fiber are low in calories.” To feel full without overeating, enjoy the soluble fiber in oranges, apples, carrots, flaxseed, barley, nuts, and dried beans and peas. For insoluble fiber, eat the skins of root vegetables, green beans, leafy greens, whole-wheat bread, and corn bran.
5. Eat long, liquid fats. This satiety tip revolves around fat molecules that are at least ten carbon molecules long. Why? “When fat in food reaches the small intestine, the CCK hormone is released, which can help you feel full in three different ways – through your nerves, stomach, and brain,” writes Dr La Puma in Chef M.D.’s Big Book of Culinary Medicine. He also says that eating the wrong fats can make you feel hungrier and cause you to overeat later. To achieve your diet goals, eat the long, liquid fats that are found in olive oils, fish, canola oils, and nuts.
For more tips on slimming down, read How to Lose Weight When You Hate Sweating or Can’t Exercise.
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