How to Feel Full

Ever wondered how the breakfast that keeps you satisfied until lunch most days, did not work this morning and you feel hungry by 10 a.m.? There is no doubt that what drives us to eat is a complex process, involving hormones and our brain. Based on research, here are some tips to halt your hunger:

Fullness versus Satiety

Fullness is brief, while satiety lasts. To achieve and maintain a healthy weight, it is important to achieve satiation, not just fullness. The goal is to avoid a snack or meal that fills you up initially, but leaves you feeling hungry just a short time later.

Eat on a Schedule

Eating on schedule helps prevent swings in appetite hormones so you don’t get overly hungry. When you eat more during the day, you tend to eat less in the evening, which is when most people report overeating.

Nutrients by Themselves

High-quality animal proteins, such as skinless poultry, lean beef, fish, eggs and Greek yogurt are among the top foods that keep you feeling full longer. This is because they suppress ghrelin, the “hunger” hormone. Carbohydrates, when eaten alone, leave our stomach empty after two to three hours.

Amount Counts

Our eyes contribute to the sensation of being full. Meals need to be visually filling, so make sure that you fill out your plate with vegetables, which are large in volume but low in calories. Also, using smaller plates at mealtime helps you feel full without overeating.

Beware of Processed Foods

Processed foods high in sugar, fat and sodium “light up” your brain’s pleasure centers and cause you to overeat, and condition your brain to crave more. Eat foods that are as close to their natural state as possible.

How to Eat

Eating meals in a way that maximizes enjoyment (company, light, scenery) has been shown to positively affect satiety. Take 20 to 30 minutes to eat your meal to give your body time to tell you it’s full.