If Looks Could Fill

Sim­ple tweaks to curb those crav­ings

Women's Health (South Africa) - - CONTENTS - By Jes­sica Pow­ell

As con­cepts go, feel­ing full seems sim­ple enough: your stom­ach gets needy, you in­hale a burger, it quits whin­ing. It’s easy to as­sume this is a “kilo­joules in = sat­is­fac­tion” equa­tion, right? Well, not quite. Turns out that tam­ing your ap­petite can be a trick­ier con­cept in­volv­ing a num­ber of fac­tors. Ready to fig­ure it out? Course you are.

Let’s start with this no­tion that the more kilo­joules you con­sume, the more sat­is­fied you’ll be. A study in The Amer­i­can Jour­nal of Clin­i­cal Nutri­tion found that par­tic­i­pants who drank a thick 400kJ 500ml shake felt fuller than those who drank a thin 2 000kJ 500ml shake. “The lower-kilo­joule shake was pro­cessed more quickly, but left the par­tic­i­pants feel­ing no­tably fuller in the fol­low­ing hour,” ex­plains re­searcher Guido Camps. “It may have been to do with “oral pro­cess­ing”, which is the way food feels in your mouth. The thick shake seems to make you feel like you’ve had more.” Dr Bar­bara Rolls, pro­fes­sor of nutri­tional sciences at Penn State Univer­sity in the US, adds: “Sati­ety de­pends on nu­mer­ous fac­tors, in­clud­ing how fill­ing you ex­pect a food to be, por­tion size, how long it takes to eat and its tex­ture.” The mes­sage? You don’t need to binge-eat to feel sat­is­fied. So, with that in mind, here are 10 smart tips that’ll help you feel fuller for longer...

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