How do vegetarians ever feel full?
Less hunger: this will keep you full longer
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Whenever I resolved to eat less in my life each time hunger got in the way. I had just had major diet plans, but shortly afterwards I felt the gnawing feeling of hunger. Usually it was little more than two or three hours after a meal. Since I had a low level of hunger tolerance, I ate a quick snack.
In my thickest times, I often covered my daily energy needs in the afternoon. I just wasn't full. So I kept eating. At the end of the day, I usually had consumed too much energy. More than my body needed. But how should I ever lose weight when my energy needs have long been met, but I was still hungry?
At that time I was missing one crucial piece of information: satiety has little to do with it how much I eat, but mainly with What I eat. If I eat the wrong foods, the feeling of hunger comes back quickly. Since I can hardly endure this, I end up eating too much.
That still happens to me today when I'm visiting others and can't decide for myself what to eat. There are dishes with added sugar, rolls with jam, sweet desserts and cakes. When it comes to meals, I find it difficult to stop eating on time, and yet I have hungry again after two hours. I only get on better at home.
My feeling of hunger can clearly be traced back to What I eat. Therefore, this article is not about how to eat less, but how to eat that way healthy eats that you will be full without exceeding your energy requirements.
How is satiety created?
Let's take a look at how saturation is created. There are three main factors:
1. Stomach distension
The more space the food takes up in the stomach, the more full you feel. Those who are used to eating a lot have a bigger stomach and need more volume to feel full. The amount of food consequently affects satiety. However, it doesn't matter how many calories this food has. The stomach is also stretched by foods that are large in volume but contain little energy. One then speaks of a low energy density of the food.
You can fill your stomach with water without taking in any energy. The next better food is leaf salads. Most varieties contain only 15 to 20 calories per 100 grams. That is an unbeatably low energy density. To meet an energy requirement of 2,000 calories with salad, you would have to eat more than 10 kilograms of it daily. However, the stomach would be full long before it came to that.
2. Nutritional content of the food
A stretched stomach alone is not enough. The saturation would not last long. In order to be able to develop its full potential, our body needs macronutrients (proteins, fats, carbohydrates) and micronutrients (including vitamins, minerals, trace elements). If the nutritional content of a meal is too low, the body will ask for more. He makes us feel this with the feeling of hunger.
A meal can be high in calories but still low in nutrients. Then one speaks of "empty calories". These are often found in industrially produced goods, especially in products that contain a lot of sugar and cereal flour. These foods fill you up quickly, but not sustainably, as the body does not get what it needs. The empty calories are largely transported to the fat cells, while the muscles and organs remain undersupplied.
If you don't go hungry, but want to eat healthily at the same time, you should eat foods that are high in nutrients but low in calories. The best nutrient-energy ratio can be found in unprocessed foods, especially vegetables, while processed products do poorly in this category. However, the nutrient content per 100 grams of vegetables is quite low, which is why you have to eat a lot of them to achieve sustained satiety.
3. Blood sugar level
The third factor that determines satiety is blood sugar level. In order to stay full for a long time, it should increase slowly and then slowly decrease again. If, on the other hand, it shoots up, it quickly falls off afterwards, and hunger comes back.
Blood sugar levels are affected by What we eat. Easily digestible carbohydrates make it rise quickly. This is another reason why flour products and foods containing sugar do not last long. Proteins and fats, on the other hand, only have an indirect effect on blood sugar levels. They first need to be converted into carbohydrates by the body. As a result, the blood sugar rises only slowly and less strongly.
In addition, fiber plays an essential role in regulating blood sugar levels. These slow down the absorption of carbohydrates into the blood. The more fiber a food contains, the more controlled the blood sugar level rises and the longer we stay full.
Dietary fiber is virtually non-existent in processed food. Vegetables, fruits, nuts and whole grains contain even more of them.
Concrete tips for less hunger
Based on these three factors, you can already see where the journey is going. But what exactly does that mean for everyday life? How should you eat in order to feel as little hunger as possible? The following tips can help you with this. I try to heed it myself. The more consistently I do this, the longer I'll be full after my meals.
1. Drink plenty of water: Water fills the stomach and thus contributes to satiety. Therefore, drink plenty of water between and during meals. If you eat the right foods (vegetables, fruits, nuts), the water also helps swell the fiber in the food, which leads to further stretching of the stomach. Avoid sweet drinks, however, as they contain "empty calories" and also stimulate the appetite. Water doesn't have to be boring. You can prepare it tasty for you.
2. Eat whole meals: Instead of eating snack to snack, make time for a proper meal three times a day. Processed snacks contain little fiber and few nutrients because they consist largely of sugar and / or flour. The healthiest snacks, on the other hand, (especially vegetables) have such a low energy density that you have to eat a lot of them to stay full in the long term. Quick snacks are therefore not enough. You need whole meals.
3. Eat real food: Prepare your own meals from unprocessed ingredients or eat out where someone does the work for you. Eat real foods as much as possible, because only these contain the important nutrients and fiber. You won't get enough of industrially processed finished goods.
4. Avoid sweets: Avoid sugar bombs like chocolate, ice cream, and cake. Foods to which sugar has been added are high in energy density, low in nutrients, and cause blood sugar levels to skyrocket. If you want something sweet, eat a piece of fruit. This contains a lot of nutrients and fiber, but is less satiating than vegetables or nuts due to the high sugar content.
5. Reduce grains: Flour products are similar to sugar. They too contain a lot of calories, but hardly any nutrients or fiber. This is a bad combination for saturation. Whole grains are best if you already eat grain products. The whole grain contains more of the important substances and is therefore better filling. However, whole grains must not be used as an alibi solution for a healthy diet. Grain is only suitable as a supplement to vegetables & Co.
6. Also eat energy-rich foods: The healthiest foods can be found among the vegetables. From my point of view, you could eat an endless amount of it. Indeed would have to you too to stay full for a long time. Vegetables contain only a few calories in a large volume, which means that the stomach is quickly stretched. However, the proportion of nutrients is also low. 100 grams of lettuce contains only 1 gram of carbohydrates and 1 gram of protein. This doesn't keep you full for long. As a result, you would have to eat more often, maybe five or six meals a day. However, this is impractical.
Therefore, you should also include more energy-rich foods in your diet. Especially those that are high in protein, fats, and fiber. For me, these are avocados, nuts, seeds, eggs, as well as cheese and other dairy products.
7. Take your time eating: Proteins and fats fill you up for a long time, but not as quickly as carbohydrates. Since they are first converted by the body, it takes longer for saturation to set in. In addition, very high-energy foods such as nuts are so small that they hardly stretch the stomach. That's why it's easy to eat too much of it when you gulp down the food. So take your time eating and stop as soon as you feel full.
In addition to eating, there are two other things you can do to help you feel less hungry. One of them is getting enough sleep! When you sleep, your body recharges your batteries. If he doesn't get this, he gets it over his meal. That means, those who sleep less feel more hungry and also eat more. So take your time to regenerate. It is an important part of a healthy lifestyle.
The second measure is to move. This is also beneficial for our body in every respect, and it also curbs our appetite.However, I find the distraction that comes with it more important than the movement itself. When I work on my laptop or sit in front of the TV, I get an appetite faster than when I actually doemployed am When I do housework, exercise, go for walks, go shopping or spend time with friends, I seldom think about food.
I have had good experiences with this behavior myself. I don't always take my own advice, but when I do, I find that it works. The more consistently I stick to it, the less hunger and appetite I feel. So by doing the right If I consume food, I automatically eat less. By the way, you can also achieve your ideal weight with this diet. We describe in detail how this works in the book "Slimmed down - 10 habits for losing weight".
Healthy and filling for a long time: our healthy habits recipes
You don't have to go hungry + more good news for anyone looking to lose weight.
Photos: Woman with chocolate cake, healthy food from Shutterstock
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