Tricking your stomach, with foods that keep you fuller for longer

Marie France Bodyline
foods that make you full, protein food, trick your stomach

There are many ways in which one could reduce calorie intake without having to alter his or her diet drastically. You could go from replacing sugary drinks with water and from drinking alcohol tofruit-based mock tails. Some, to a large extent, would even go to extreme levels of skipping meals and starving just to lose a couple of kilograms. But did you know there is a less-complicated, effective and perhaps healthier way to diet, simply by tricking your stomach that it is full. Yes! By consuming foods that keep you fuller for longer, you can do away from your tormenting dieting habits such as skipping meals or fasting altogether.

Many would also know these foods as appetite suppressants, hydrophilic or water-loving foods. The many names aside, essentially, consuming these foods for breakfast could keep one feeling full till sunset, which certainly is good enough for some to skip both lunch and teatime. To top it up, you could complementthis diet plan with a wholesome and healthy dinner.

It might take a week or two before you start seeing the effects, but eating foods that keep you fuller for longer,which indirectly allows you to skip certain meals in between, could be a really workable solution for a lot of people seeking to strike a balance in their dieting plans. In fact, this would allow you to enjoy family lunches and dinners with your loved ones whilst being disciplined at the same time.

Having seen the benefits, let us now look at some of the types of foods that keep you fuller for longer. A couple of random examples are given below, as a starting point for you.

There are many ways in which one could reduce calorie intake without having to alter his or her diet drastically. You could go from replacing sugary drinks with water and from drinking alcohol tofruit-based mock tails. Some, to a large extent, would even go to extreme levels of skipping meals and starving just to lose a couple of kilograms. But did you know there is a less-complicated, effective and perhaps healthier way to diet, simply by tricking your stomach that it is full. Yes! By consuming foods that keep you fuller for longer, you can do away from your tormenting dieting habits such as skipping meals or fasting altogether.

Many would also know these foods as appetite suppressants, hydrophilic or water-loving foods. The many names aside, essentially, consuming these foods for breakfast could keep one feeling full till sunset, which certainly is good enough for some to skip both lunch and teatime. To top it up, you could complementthis diet plan with a wholesome and healthy dinner.

It might take a week or two before you start seeing the effects, but eating foods that keep you fuller for longer,which indirectly allows you to skip certain meals in between, could be a really workable solution for a lot of people seeking to strike a balance in their dieting plans. In fact, this would allow you to enjoy family lunches and dinners with your loved ones whilst being disciplined at the same time.

Having seen the benefits, let us now look at some of the types of foods that keep you fuller for longer. A couple of random examples are given below, as a starting point for you.

Soups

Soups tend to be satisfying because of the high water content in the broth.

Soups often contain beans, lentils and veggies which all contribute dietary fiber, leading to satiety. Avoid choosing something like broccoli and cheese (as amazing as it is) over French onion or lentil and bacon soup.

Soups
 
Seeds

Seeds

Eating Seeds like chia seeds, sunflower seeds and pumpkin seeds as your healthy snack between small meals can prevent you from munching on junk food throughout the day.

 

Avocados

Researchers found that participants who added half of a fresh Avocado to their lunch reported a significantly decreased desire to eat by 40 percent over a three-hour period, and by 28 percent over a five-hour period after the meal, compared to their desire to eat after a standard lunch without avocado.

Avocados
 
Eggs

Eggs

Some studies have shown that Eggs have unique chemical compounds, which create appetite-suppressing effects. Eggs are often negatively touted as a cholesterol-filled food. While eggs do have cholesterol, research now shows that eating cholesterol doesn’t raise your blood cholesterol levels, eating saturated fat does.

 

Whey

Dairy whey —the most filling type of protein. According to a study published in the journal Appetite, people who drank whey protein ate 18% less two hours later than those who had consumed a carbohydrate drink.

Whey
 

Don't forget to consume enough water with the above foods. It goes without saying that water is imperative in keeping your organs, tissues, joints and the digestive system functioning well, but when combined with these appetite suppressants, water could also curb hunger by filling your stomach for longer periods that necessary.

On principle, the above foods are meant to ward off untimely hunger calls and binge eating, and certainly avoid heavy lunches and sweet teatime snacks. A large bowl of vegetable soup containing beans, lentils and veggies for brunch, for instance, not only provides you with the necessary fibre, water and nutrients you need, but keeps you away from cholesterol and carbohydrates from meats and rice that you would usually consume for lunch or even the greasy banana fritters with the-tarik for tea.

For diet-goers who derive satisfaction from counting calorie intake on daily basis, this plan would complement well as it reduces your number of food intakes throughout the day, albeit in the good way.

It may take your body some time to adjust, as you'd know, but once your body is adjusted, you would find this to be one of your keys to successful weight loss and dieting.

You're merely substituting heavier meals with meals that keep you fuller longer, which is considerably healthier than recklessly skipping meals. And for some, you probably won't feel the difference at all, for some foods such as beans are a great meat substitute because they provide a similar texture in recipes without the saturated fat found in meats. Even for breakfast, you could consider substituting your warm cereal with gooey oatmeal, which tastes and looks very similar but will keep you feeling fuller longer through the day.

In a nutshell, dieting doesn't make it compulsory for one to skip meals. There are many other better and healthier ways to do it, and you could start byconsuming the rights foodstuffs that could hugely substitute your unhealthy Malaysian breakfasts and lunches that you have had for years in the past. By substituting your meals with these foods that keep you fuller for longer, you would also be keeping you nourished for longer through the day.

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*As causes for being overweight vary from person to person, weight loss results will also vary from person to person, dependant on various genetic or environmental factors such as food intake, individual rate of metabolism, level of exercise, etc. No individual result should be seen as typical.