are you hungry or full
Being on a diet and being hungry is no fun. If we enjoy what we are eating and the foods fill and satisfy us, we have more of a chance of successfully losing weight long term. So what are the foods that fill us and what are the foods that make us more hungry? Following the list of foods that physically make us full, we've included information on the psychological stomach-brain connection following this list makes us mentally "feel" hungry or full.
Selecting foods with fiber, protein and fat is vital to keeping up full when trying to lose weight. The fiber makes you feel full right away, the protein keeps you full longer, and the fat works with the hormones in your body to tell you to stop eating. The following foods do just that.
- Berries: Berries contain the dietary fiber called pectin, which slows the emptying of the stomach thus keeping you full longer. A cup of berries eaten as a snack is a great choice vs. eating something sweet.
- Chia Seeds: Chia seeds are high in fiber, protein and fat. Two tablespoons of chia seeds is only 138 calories with 4.7 grams of protein and 9.8 grams of fiber. They absorb 15 times their weight in water so they slowly move through the digestive system. The best time to consume chia seeds is in the morning and evening before meals - each serving would include 1 tablespoon of chia seeds to a cup of water or juice. However, it is very important that you let the chia seeds expand for 20-30 minutes before drinking, otherwise dry seeds may expand in the esophagus and cause a blockage. Soaked chia seeds can be refrigerated for up to 5 days. Expanded chia seeds can be added or pureed into different foods, such as smoothies, oatmeal, salads, yogurt, soups, muffins, or baked eggs in place of eggs. To use chia as eggs, Just take one tablespoon of chia seeds and place them in a small cup of 3 Tablespoons of water, wait 5 minutes until it becomes gel and add it to your recipe. Chia seeds may interact with blood pressure medications or blood thinners such as warfarin. If you take any of these drugs, don’t eat chia seeds. Recipes
- Cottage Cheese: This is a great source of protein - 1/2 cup of low-fat cottage cheese contains 13 grams of protein and about 90 calories. However, be aware that it is high in sodium - 1/2-cup serving of cottage cheese averages 350 mg of sodium. It has the same effect on fullness as does eggs.
- Eggs: Eggs are very nutritious and if eaten in the morning. One egg has 72 calories, 6 grams of protein, and a good number of important vitamins and minerals. Many people report that they snack and eat less during the day. According to the Mayo Clinic, most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness. Even though they are naturally high in cholesterol. they don't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
- Fish: Fish is high in protein and heart healthy fats. The lowest calorie fish is halibut and cod. Three ounces of cod provides 13 grams of protein and is only 60 calories. Even though salmon and mackerel are higher in calories, they provide omega-3 fatty acids that are beneficial to health. One study reported that fish protein creates more fullness than beef or chicken.
- Greek Yogurt: Non-fat Greek yogurt is a great source of protein, however calories and protein amounts can differ depending on the brand selected. It is a better choice for creating fullness vs. eating chocolate or cracker snacks. In addition, if you eat non-fat yogurt regularly, it also supplies your GI track with healthy bacteria.
- Legumes: Eating beans and peas is a great source of fiber and protein which creates fullness - a great substitute for meat. It is recommended to eat one cup of legumes per week. Some people avoid beans and peas due to gas but once the body adjusts, this symptom may improve.
- Oats: Oats are low in calories, high in protein and fiber. Just place 1/2 cup oatmeal (154 calories, 5 gr protein & 4 gr fiber) in 1 cup water. Microwave 2 minutes on high; then 15 seconds on level 7. Add 1/2 cup blueberries and 1-2 tsp sweetener. Note, however, the sugar does increase hunger.
- Popcorn: Popcorn is low-cal nutritious, fiber-full snack that makes you feel full quickly and maintains satiety longer. It has complex carbs that prevent a drop in blood sugar which staves off hunger.
- Potatoes: Boiled potatoes and sweet potatoes are very filling and is a great addition to a meal with meat and vegetables since it is more satisfying than the same meal with rice or pasta
- Watermelon: One cup of watermelon contains only 30 calories. It's a great source of amino acid that burns fat, in addition to keeping the body hydrated. A perfect snack in between meals to keep you full.
For more information on the foods that fill us, check out this site.
These some foods make us more hungry.
These some foods make us more hungry.
There is also the psychological and physiological stomach-brain connection that signals us that we are full and either stop eating or that we haven't eaten enough or we are hungry when we really shouldn't be.
It takes 20 minutes after you start eating for that message to reach your brain, according to Joanne V. Lichen, Ph.D. Eating slowly is important and you can test if you've eaten enough, by standing up during your meal and see if your stomach feels satisfied or bloated if you ate too much. There is a hormone called Cholecystokinin which is released into your system. When dieting, there is less of this hormone created so your body goes into survival mode encouraging you to eat more, thus circumventing any diet efforts. To avoid this sabotage, eating more fiber is important.
There appears to be evidence of less than average cholecystokinin in very obese people, unlike the levels in obese and slim people. This low level of cholecystokinin may contribute to reduced feelings of fullness and difficulty in losing weight in very obese people.
It takes 20 minutes after you start eating for that message to reach your brain, according to Joanne V. Lichen, Ph.D. Eating slowly is important and you can test if you've eaten enough, by standing up during your meal and see if your stomach feels satisfied or bloated if you ate too much. There is a hormone called Cholecystokinin which is released into your system. When dieting, there is less of this hormone created so your body goes into survival mode encouraging you to eat more, thus circumventing any diet efforts. To avoid this sabotage, eating more fiber is important.
There appears to be evidence of less than average cholecystokinin in very obese people, unlike the levels in obese and slim people. This low level of cholecystokinin may contribute to reduced feelings of fullness and difficulty in losing weight in very obese people.
Stomach-Brain Connection to Hunger
Psychological and Social Reasons to Eat When Not Hungry
Many of us eat when we know we are not hungry. Some of the reasons include:
- Stress
- Fatigue
- Nerves
- Anxiety
- Peer Pressure
- Alcohol
- Pictures of Food (in text or media)
- Mindless Eating
Mindless Eating is especially a threat to weight loss. At those times, we are nt thinking of food or how much we are consuming. We are seduced by our environment. Following are ways to curb mindless eating.
- Slow down your eating - set a timer to 20 minutes.
- Take small bites and pay attention to temperature, texture or seasonings.
- When you pause from eating, that is the cue that you've eaten enough to be satisfied (save remaining food for later or dispose of it)
- Don't let low-cal food give you permission to eat more or add fattening condiments to the food.
- Pay attention to your hunger not the time on the clock.
- Don't watch TV, surf the Internet, or read the paper or books - it distracts you from how much you are eating.
- Eat what you enjoy only when hungry.
Eat Only When Really Hungry
Many of us eat according to the clock, three times a day, and try not to miss a scheduled meal. However, you have a better chance for losing weight if you listen and feel your hunger pains instead of watching the clock. According to Dr. Andreas Eenfeldt, eating ONLY when hungry can help you lose weight. It’s okay to only eat 2 meals a day if you are not hungry. Dr. Eenfeldt recommends a LCHF diet (low-carbohydrate-high-fat diet), a diet which is also recommended by the National Library of Science.