- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
What can you do to be less hungry? We reach the feeling of being really full in a number of ways: one deciding factor is the blood sugar level. As soon as our brain determines that this is too low, it signals hunger. The volume of food in the stomach is also crucial. Your natural satiation mechanisms can function better if you give them time.
At a glance: effective “slimmers”
Food that fills your stomach and triggers the satiety signal will help you to lose weight. Because you need to eat less of it in order to be full. In addition, eating regularly and slowly as well as exercising regularly will help you to lose weight.
The best foods to fill you up
|Fibre-rich and bulky foods, such as whole grain products, salads of raw fruits and vegetables, vegetables, soups and water, fill the stomach and can thus trigger the satiety signal.|
|Food that is simultaneously starchy and rich in fibre, for example wholegrain bread, wholemeal pasta, wholegrain cereals and pulses, keeps the blood sugar levels in balance and therefore keeps you satiated longer.|
The best foods to keep hunger at bay Calorie eaters
|Regular meals throughout the day have a positive effect on your blood sugar and therefore prevent hunger cravings. If you eat slowly, you will better sense the satiety signals. Exercise and sports burn many calories and therefore help you to lose weight.|
Use stomach fillers
The “sensors” on the gastro-intestinal tract detect the moment the stomach wall stretches. They send a satiety stimulus directly to the brain. Trigger satiety stimuli with food that fills your stomach, but provides few calories. Ideal foods are fibre-rich and bulky food such as wholegrain products, salad, vegetables, pulses and soups. A large serving of steamed vegetables, for example, contains far fewer calories than a comparable serving of meat with potato salad. So what you eat to become full absolutely does play a role.
Tip: Before the main meal, eat a crisp salad of fruit and vegetables, or a low-fat soup. Then wait 15 to 20 minutes before you start the main meal. That is how long it takes until the first feeling of satiety arises.
Water – a filling slimmer
Even water fills your stomach. Drinking plenty of water regularly can slow down the appetite in some people. Nutritionists recommend drinking at least 1.5 – 2 litres of water a day. If you are “dieting,” you will need more to excrete the metabolic waste products which our bodies do not need. Mineral water is the best thirst quencher for a slim figure. It does not have any calories, but provides vital minerals in addition to liquid. Our tip: Drink a glass of water after getting up and before every meal.
Energy that leaves you feeling full longer
Starchy foods that also contain lots of dietary fibre, such as wholegrain products, satiate particularly well, because they provide a balanced blood sugar level. This is because starches consist of a variety of sugar components, which must first be broken down into simple sugars in the digestive tract. From there, little by little they make their way into the bloodstream under the influence of the dietary fibre and the blood sugar level only rises slowly. The energy is made constantly available and in turn keeps you full longer. So reach for filling wholegrain bread, cereals, pasta and brown rice.
This way, cravings have no chance
There may be various causes for hunger cravings. Keep a food diary for a few days and write down when hunger hits you. Maybe your last meal was a long time ago. Or maybe you favoured white flour products and sugar-rich foods that hardly contain any fibre. If needed, these provide fast energy. However, the blood sugar level increases very rapidly in a short period of time and falls again just as quickly. Due to these blood sugar fluctuations, you will feel hungry again very soon. Our tip: Try to eat regularly, preferably five small meals spread throughout the day. And favour fibre-rich food. This way your blood sugar level will remain balanced. You will also stay full longer and feel more energetic.
Do not eat too little!
You read it right. Eating extremely little does not help you to lose weight in the long run. If you consume significantly less than 1,000 to 1,200 kcal a day, your performance will dwindle, morale drops and your weight will fluctuate up and down like a yo-yo due to the crash dieting.
Eat slowly and enjoy the food
Give yourself time to eat. Chew every bite 20 to 30 times. For your body first sends satiety signals 15 – 20 minutes after starting a meal. By that point, fast eaters have usually already had more than enough. Close your eyes and remember a meal that you really enjoyed. Was that on holiday? What did you have to eat? Why did it taste so good? Go on this imaginary journey every chance you get before eating. It relaxes you and will help you to enjoy your meal. You will then automatically eat more slowly.