Take, swallow, away. Your dinner is off your plate again, but you still have an empty stomach. Then you switch to that bar of chocolate, which doesn’t really get you full either. Very irritating of course, but luckily there are ways to get that satisfied feeling earlier while eating. Make the right choices and learn to listen to your body better.
Your body has to give you a signal that it’s okay to stop eating, because your stomach is well filled with energy again. That’s what you want. Your body is just being misled a little. That’s why here are six tips that should help you make that signal extra clear.
This way you are full faster
In particular, add more protein-rich products to your meals. Why? These are important building blocks for our body. They are more difficult to digest than carbohydrates and fats, for example, so you will not get hungry as quickly. super handy! Here is a list of foods that are high in protein.
Greens, greens, greens
You have probably been told that you should eat your vegetables. Here again, because the calorie density is very low. You are busy eating everything for a long time (more about that in tip 6).
Make sure that at least half of your plate consists of vegetables and don’t be afraid to eat them with your lunch or as a snack. We repeat it one more time: eat your veggies!
Fruit (!), but unprocessed
Fruit is also one of the low-calorie foods. Snacking with a bowl of fruit is therefore also a great tip. Just make sure they are as raw as possible. Example: take the unpeeled apple instead of the peeled apples that have been cut into pieces. Fruit is also better whole. Smoothies and fruit juices are therefore not the way to feel full.
Whole wheat is the better option
Take anything whole grain that can be whole grain: bread, pasta, rice; really everything. These provide you with more vitamins and fiber and most importantly: more satiety. In other words: that ‘stop eating now’ signal will come to you faster, which you can then listen to again.
Eat more unprocessed products
Unprocessed fruit and vegetables, that is clear. Basically it’s all raw. Legumes are also good examples of unprocessed food. Processed foods are full of calories that you consume in a short amount of time. And it won’t make you full.
It is therefore better to put fast food, soft drinks, pastries and biscuits aside if you are looking for a real meal.
Please take your time
Our last tip is to take it easy. The longer you take your meals, the more time you take to chew slowly. And that speed matters. It takes an average of 20 minutes before your stomach sends that signal to your brain. So give your body the time to do this. You will see that the full feeling will come naturally.
A closer look at nutrition: how harmful is grilled meat to your health?
Seen a mistake? Mail us. We are grateful to you.