If Looks Could Fill
Simple tweaks to curb those cravings
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...