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Learn To Eat Less And Feel More Satisfied

Image via Creative Commons, Stacy Spensley’s Flickr photostream. (Source)

I don’t want to be too cheeky, but let’s face it – chances are you’re looking to lose a few pounds. You can admit it you know. I won’t tell anyone. And besides, who isn’t? Most of us are in the same boat, or have been at some stage. This so-called epidemic is no surprise, if you think about it. After all, it’s been a long while since the days when we had to hunt for our food and occasionally go without. In fact, the situation now is pretty much the exact opposite of those caveman days. Wherever you look, there’s food. On every corner abound temptations and treats. And it seems that just about every event you attend offers up endless amounts of the stuff. You just can’t get away.

And whether you’re someone who simply likes to indulge in good food or whether you’re doing your best to cut back but just never quite seem to fill up, I think I can help.

The truth is that there are certain approaches to eating that you may not have come across – ways to feel fuller and more energized by eating less food. Even better, there are a several very particular types of food that are actually designed to satisfy with just a small amount. I’m sure you can already think of one or two of these, but let me refresh your memory. Rest assured – eating for weight loss and for health doesn’t mean you’ll be stuck chowing down on nothing but raw veg or salad and whole-grains all day long. Quite the contrary …

  1. Include Smart Fats At Every Meal.
    It’s true that each gram of fat has around 9 calories, compared to 4 for each gram of carbohydrates or protein. But who said that’s a bad thing? When you choose good fats, not only does this dense amount of energy keep you feeling full for longer, you can actually boost your metabolism and spark endless bouts of energy. Talk about a recipe for success!

The smartest fats for satiety and metabolism are those that include some essential Omega 3, such as grass-fed rich proteins, eggs, walnuts and oily fish. Coconut oil is also a wonderful fat for burning fat and providing satisfaction, and avocado or extra virgin olive oil in just small amounts will definitely turn an ordinary salad or meal into a belly-filling delight.

 

 

For example, if you usually choose a protein-free breakfast such as cereal, oats, fruit or yogurt (okay that has a little protein, but not much), and you find yourself hungry again after just an hour or two, then try simply adding a boiled egg to your morning meal. You’ll be amazed how something so simple can allow you to easily keep going through even the busiest and most active of mornings. The same rule applies for lunch, for dinner, and even for snacks (nuts or organic dairy are both good here) if possible.

While many people eat protein in the evening, lunch can often be more sandwich or salad based. Nothing wrong with that, but you can make it last longer simply by adding some fresh fish, some chicken or beef strips, or even another egg to your meal. And that’s far better than being overtaken by hunger pangs later in the afternoon and giving in to candy!

 

 

Food higher in vitamins, minerals, enzymes and antioxidants fills you up more. This explains in part why we’re capable of working our way through an entire packet of cookies and still not feeling satisfied, despite being more than full. Choose organic or free-range foods and you just may find yourself eating less and losing that urge to sneak extras in between meals.

 

 

 

 

A similar rule applies to savory snacks. As odd as it sounds, it makes far more sense from a health point of view to enjoy meals that are digested slower, lower the glycemic index of the meal and thus leave you feeling full for longer due to the inclusion of cheese, cream or some other form of natural fat. For example, choose a lightly-creamed pasta over a tomato based pasta, don’t hold all the cheese on your pizza, and be sure to add a teaspoon or two of real butter to that mashed potato.

 

 

If you find yourself often hungry before meals and know that you’re not honestly drinking adequate water, try upping your intake for at least a week. Aside from a short-term need for more bathroom breaks (don’t worry, you will adapt) you might just find that it’s not always food your body is cravings.

 

 

While fruit is fine for an afternoon snack, it can result in a sudden energy-high followed by increased hunger. Add some (raw) nuts and seeds to the mix and you’ll feel fueled for hours. As far as I can see, there’s only one catch here – it’s hard to stop at just a handful! I get around this by bringing only small containers of nuts out with me each day. If I keep a huge packet with me there’s nothing that will stop me eating them all, and while it definitely fills me up, it does add up to a lot of energy that needs burning off.

 

 

 

 

To obtain true nutrition and satisfaction aim to chew it up to the point where you can actually drink your food. This might take you a few weeks to get the hang of but be sure to persevere.

 

 

Have your say – do you have any tricks or tips to share that I might have missed when it comes to lasting satisfaction from less food?

Written on 7/3/2009 by Kat Eden. Kat is a Personal Trainer from Australia. Visit her blog Body Incredible to be inspired with the latest nutrition tips, weight loss advice, and motivational thinking. . Photo Credit: trekkyandy
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