Wednesday, 3 October 2012


We all have been there -The feeling of not being satisfied after a meal? Or shortly after filling up your stomach,  you head for the fridge or kitchen cupboard looking for a snack bar to curb the sudden craving.  I hear you......

Help is here to make you feel fuller for a longer time.  These are tips and tricks that can maximise your feelings of satisfaction.  Certain food you eat that are high in fibre can keep you full but when you eat and where you eat food can also affect your feeling of fullness  factor.

Check out the 10 ways to trick your mind into thinking that your stomach is full when it actually isn't

Eat alone occasionally

People tend to eat more when they dine in company or watching the television on because they become distracted as to what exactly is going into their mouth. 

Make sure mealtimes are distraction free.  Focus on the food, have a discussion about it and you'll feel full sooner. 

Fast-paced music too, can increase the speed you eat, resulting in a clean plate before your body is able to recognise it is full.  So put on some ballads or soft instrumentals.

Chew slowly and take a moment to the smell your food

Before you begin to eat, take a long sniff of your meal.  By doing so, you are sending satiety signals to your brain and when you finally taste the food, chewing it very slowly, you will find that your hungry feeling will subside faster.  

Chewing actually activates the saliva and the body sends hormones to your body to receive the nourishment.  Once it does, the feelings of satisfaction is set into motion.

This is the reason why when you do your own cooking and you finally sit down to eat, your appetite or hunger has ceased somewhat because you have already smelled the food while it was cooking.  Make sense, doesn't it?

Pick fiber and moist foods

Choose foods that have high moisture content or soups.  It will fill you up faster because of the water in the food without increasing the calorie count. So, switch to:  

A whole and halved red bell pepper
A whole and halved red bell pepper (Photo credit: Wikipedia)
Vegetable soup Photo credit: Wikipedia

  • A vegetable soup rather than a pastry or bake, 
  • Plain air-popped popcorn instead of crisps 
  • Grapes in place of raisins.
  • Celery and Carrot
  • Brocolli and Bell peppers
  • Cherry tomatoes
  • Ladies fingers
  • Brinjals, Egg Plants or Aubergines
  • Melons

Cherry Tomatoes Photo credit:Wikipedia
2 types of brinjals Photo credit:Wikipedia

Take a pause when eating fatty food

If your meal consists of high-fat content then make sure you take a pause and let that feeling of fullness to come.   It can take longer for sense of satiety to come from a fatty meal.

Deep fried Calamari Photo credit: Wikipedia

Instead of eating until the plate is nearly empty, stop midway, take a sip of water or stand up.  The full feeling will suddenly hit home and you will not feel like finishing what is left in your plate.

Get enough sleep

When your body is deprived of sleep it produces more ghrelin and less leptin. These are the hormones that are involved in the regulation of appetite; ghrelin is produced largely in the stomach and accelerates your appetite, while leptin decreases appetite as it's the hormone that signals satiety.

Keep your body hydrated

The daily recommended amount of water to drink is around the eight glasses, but most of us don't get anywhere near that amount and as a result when we feel hungry, it is often because we're actually thirsty. 

Drink a glass or two of water before a meal, and when you do eat, the food will feel more filling.  Of sipping water throughout the day at 30 minutes intervals will also do the job of keeping you hydrated.

Put food on a smaller plate

People tend to fill their plate and the bigger the plate, the more they will pile it up.  Most of us eat end up eating more than we should as we will 'clean the plate.'

This will  make us more likely to override the satiety signals that stop us eating. So, switch your normal plate for a slightly smaller one, and you'll find your 'full' button will click on a little faster.

Choose finicky foods

If you eat foods that take a little time and effort to eat, this will allow time for your body to recognize the fullness feeling.  Good examples of finicky foods are 

  • grape fruit, 
  • pomegranate, 
  • corn on the cob, 
  • a crunchy salad 
  • or fish with bones

 These are types of foods that forces you to eat more slowly and help you to feel full quicker.

Eat a green  or red apple before each meal

Apples  help to boost the feeling of fullness.  Studies have shown that eating an apple 20 minutes prior to eating a meal reduces the amount of food that is consumed during that meal. Green apples are suitable for diabetics as it converts less sugar than red apples.

Green & Red Apples Photo credit: Wikipedia

So, including an apple for your daily snack will not only contribute to one of your daily recommended fruit or veggie portions but the fiber will fill up your stomach too.

Go for natural

Try to eat foods that are as natural as possible since most processed foods tend to be very high in sodium or sugars which means higher calories. 

However,  fresh crunchy fruits and vegetables requires more chewing time and takes up more room in your stomach so they fill you up much more per bite.

My next topic for discussion is, "Is Red Wine Good For Your Health."

You may also like to read:


A look of awe
on a child's face, 


A look of surprise, 

on a child's face
Delights her.

A look of fear, 

on a child's face
Reassure her.

A look of pain

on a child's face
Soothe her.

A look of glee

on a child's face
Laugh with her.

Expressions of a child

Innocent and true, 
Expressions of a child
Save the image in you. 

Copyright Philo Yan October 1, 2012

Thanks for taking the time to read my blog.  Until my next post,

Here's To Your Health!

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