You hear about portion
control, low-carb this, low-fat that, and we
still feel hungry after a meal. So what can
we do to feel satisfied after eating and not
ravenous an hour afterwards?
Family Circle magazine offers these
eight tips to get more satisfaction for less
- Don't reduce your portions
too much. Of course, portion control
is the number one rule of weight loss. But if
you've been controlling your portions and you
still feel ravenous, then you're probably overdoing
it. Be conservative when paring down the portions.
If you eat a one-and-a-half cups of cereal,
cut it to one cup. Instead of six ounces of
meat at dinner, cut it to four and add more
vegetables to the plate.
- Consume foods rich in water
and fiber. These foods, primarily fruits,
vegetables, low-fat milk, and cooked whole grains,
are bulky enough to make you feel filled up
but still low in calories.
Don't overload on fat or protein. Although
some fat in the diet is good, but fat isn't
very filling, so we tend to eat more of it.
Every meal should contain a healthy mix of fat,
protein and carbohydrate.
- Focus on real, whole foods
at every meal. Eating foods your body
is designed to eat it helps control hormones,
neurotransmitters and inflammatory molecules
that can make your appetite uncontrollable.
Highly processed foods crammed with sugar also
leave you hungry - and artificial sweeteners
may only make things worse.
- Watch beverages. Drinks
don't fill you up in the same way that food
does. Theoretically, drinks should fill you
up so you end up eating less food, but you're
likely to eat the same amount of food and end
up with the extra calories from the drinks.
- Include an egg in your breakfasts.
Eggs are packed with protein and other
nutrients, which may help tame your appetite
later in the day.
- Eat plenty of soup daily.
Soup is not less filling than solid food, because
substantial liquids take longer to exit the
stomach than beverages. Soups also can help
you eat less throughout the day.
- Add spice. Spicy foods
not only seem to temporarily increase metabolism,
they can also diminish hunger.