Do Your Meals Have This ONE Thing That Makes You Feel Fuller Faster? Have you noticed that when you eat certain foods like macaroni and cheese, a bagel with cream cheese, cereal for breakfast, a granola bar or a 100 calorie snack you still feel hungry afterwards? What about a nice healthy whole-wheat pasta dinner with low sodium tomato sauce and some veggies? Still feel hungry after that? When the food you eat hits the stomach it’s supposed to reduce the hormone ghrelin. This hormone is responsible for sending a signal to the brain via the hypothalamus that you aren’t hungry anymore. The problem: you still feel hungry! But why? Here’s a secret that not many people know… Pay close attention to this because this concept could be life changing for you. The lack of hunger is NOT the same thing as feeling full or feeling satiated. You can eat and reduce your physical feelings of hunger without actually feeling full and satisfied. Eating and not feeling full is a common problem people face when trying to lose weight. Will power is no match for hormones in the body that are telling your brain you are not satisfied yet. So it’s not your fault when you stray from your weight loss goals. After food moves through the small intestine, a hormone called peptide YY (PYY) is released into the hyothalamus and tells you that you are full. PYY is the satiety signal. But there are 22 feet of intestine that food has to navigate through BEFORE the PYY signal is secreted. You can imagine that this process takes time. This is why we recommend that you… Chew your food thoroughly Eat slowly Eat with awareness Avoid distractions when eating When you stuff your face because you are starving, eat quickly and chit chat while eating you are more likely to go back for seconds because PYY hasn’t be released yet. Your brain hasn’t gotten the message that you are eating and should be full. Don’t lose all hope just yet. There is ONE thing has helps move food through the small intestine faster so you generate the satiety signal sooner. INSOLUBLE FIBER This one indigestible type of carbohydrate increases the speed of transit through your gut in order to secrete the PYY signal earlier while helping you to feel full longer. The sibling to insoluble fiber is soluble fiber which forms a sticky gel that delays that emptying of the stomach helping you to feel fuller faster and longer too. Consume both types of fiber at the same meal to cut down your cravings and desires to go back for seconds or snack all afternoon. 3 foods that contain high amount of soluble and insoluble fiber (notice that Metamucil is not included in the list) ½ cup green peas (frozen) Total Fiber: 4.3, Soluble Fiber 1.3 gram, Insoluble Fiber 3.0 grams ½ cup Kidney beans, rinsed and cooked Total Fiber: 7.9 grams, Soluble Fiber 2.0 grams, Insoluble Fiber 5.9 grams 1/3 cup All Bran cereal Total Fiber: 8.6 grams, Soluble Fiber 1.4 grams, Insoluble Fiber 7.2 grams
Posted on: Sat, 10 Aug 2013 12:31:41 +0000
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