This entry was posted 6 years, 7 months ago.
August 9, 2010
Despite all the efforts of doctors and social health care enthusiasts, the rates of overweight and obesity are still very high. That is why nutritionists and medical scientists are going on with their lab experiments and scientific work in order to find out what other ways can help us eat less and be more fit.
The general formula for effective weight management is well known: a healthy diet plus lots of physical activities. But by one or another reason it does not work fine for everyone. How to feel full but eat less? A group of the specialists at the Rowett Institute for Nutrition and Health in Aberdeen, leaded by obesity specialist Dr. Alex Johnstone, tried to find an answer to this question, and they came up with the following tips for those, who want to consume low calorie foods but feel full.
1. Eating an apple before your lunch and dinner can be an ancient but a very good idea. Apples are rich in fiber and air, and as we eat them, our body starts producing the hormone GLP-1 which sends signals to our brain that the stomach is full. That is why eating apples, or other fresh fruit and veggies before the main course can help us feel full but eat less.
2. Choose well-cooked, porridge and puree type foods. Eating tough and dry foods can’t help us feel full for a long period of time, but consuming such meals as porridge, soups, vegetable stews and others can work wonders. By the way, Australian nutritionists from Sydney University came to a conclusion that a porridge is twice as filling as relatively dry and less cooked muesli.
3. Use foods rich in proteins. An average protein consumption in our daily diet rarely exceeds 15%, but the nutritionists say we should use more. “If you increase [your protein consumption] to around 20 to 30 per cent of your calorie intake, you’re going to increase satiation significantly,” Dr. Johnstone says.
4. Do not count on beverages. The scientists suggest that “the satiety signals from liquids are significantly weaker, so you can consume a lot of calories in drinks without feeling full.” Dr. Johnstone also adds that, in order to make our brain believe that the stomach is full, it is necessary to go through prolonged chewing and digesting process, that is why this does not work with drinks and beverages.
5. Be fully concentrated solely on eating. According to the recent researches, we tend to eat up to 70% more when we are eating with friends and family or if we are watching TV and do not get focused on eating. Do not talk when eating, take your time and chew very well.Author Info: Hi! My name is Carla and I am a 5th year medical student at HYMS. I am interested in alternative medicine and I have done months researching the topic of herbal medicine. Besides, I like interviewing people and learning more about their experiences with one or another type of herbal treatments. I am willing to contribute to this site with my knowledge, and I would be happy to help you out to the best of my ability with any specific questions or problems related to alternative medicine.