September 18, 2012 by green308
One of the hardest issues to deal with when you’re trying to lose weight is achieving satiety (how “full” you feel after eating). It has been a problem for me for decades because I am a very fast eater. Anyone else out there like that?? I can inhale a meal in literally five minutes. This is problematic because it takes 15-20 minutes for your stomach to signal your brain that you have had enough food. Because I eat so fast, I used to still feel hungry after one plate of food. Then I would go back to the kitchen for seconds. Unfortunately, after a second round of food, I didn’t feel very good. I felt stuffed the way most of us do on Thanksgiving Day. I finally hit rock bottom a couple of years ago. I knew I was probably not going to eat more slowly, so I had to learn to control the amount of food I ate.
I decided to take one plate of food, eat it, and stop. If I still felt hungry 15 minutes later, I could eat more. But I made myself wait the extra time to let my body self-regulate. It ended up being fairly easy to do, because invariably I always felt just right after one plate of food. And one guaranteed way to get that “full” feeling was to make sure I incorporated plenty of plant foods in the meal. The fiber content gives you a feeling of satiety. That, coupled with the lower calorie content present in plant foods, is what helped me (and will also help you), achieve weight loss success. The following analogy explains it better. Let’s say you have six apples, and you give two of them to three different people. The first person takes their two apples, squeezes them, and makes a glass of apple juice. It will take about 30 seconds to drink it, and that person will feel full for about a half hour. The second person takes their two apples, cooks them, and makes a nice size bowl of applesauce. It will take that person 2-3 minutes to eat, and they will feel full for 1-2 hours. The last person takes their two apples and eats them like a regular, fresh apple. They eat the first one down to the core, pick up the second apple, and eat that one down to the core. It will take 5-10 minutes to eat both apples, and that person will feel full for 3-5 hours. Every one of those people got the identical food, but eating it in its’ whole state is what gave the greatest feeling of satiety. If this reminds you a little of the Three Bears, look at it as a way of getting your meals “just right.” Use other whole fruits and veggies (not juice) to help you reduce calories but remain “stuffed.” You will find that you achieve weight loss success much more easily if you don’t feel hungry.
Sources: http://www.usapple.org/
http://www.webmd.com/diet/features/satiety-new-diet-weapon Written by:
Donna Green
FCS Educator
Ohio State University Extension Peer Reviewed by:
Elizabeth Smith
FCS Educator
Ohio State University Extension
April 19, 2021
Feeling Full: An Apple Tale | Live Healthy Live Well
maximios Blog
September 18, 2012 by green308
I decided to take one plate of food, eat it, and stop. If I still felt hungry 15 minutes later, I could eat more. But I made myself wait the extra time to let my body self-regulate. It ended up being fairly easy to do, because invariably I always felt just right after one plate of food. And one guaranteed way to get that “full” feeling was to make sure I incorporated plenty of plant foods in the meal. The fiber content gives you a feeling of satiety. That, coupled with the lower calorie content present in plant foods, is what helped me (and will also help you), achieve weight loss success. The following analogy explains it better. Let’s say you have six apples, and you give two of them to three different people. The first person takes their two apples, squeezes them, and makes a glass of apple juice. It will take about 30 seconds to drink it, and that person will feel full for about a half hour. The second person takes their two apples, cooks them, and makes a nice size bowl of applesauce. It will take that person 2-3 minutes to eat, and they will feel full for 1-2 hours. The last person takes their two apples and eats them like a regular, fresh apple. They eat the first one down to the core, pick up the second apple, and eat that one down to the core. It will take 5-10 minutes to eat both apples, and that person will feel full for 3-5 hours. Every one of those people got the identical food, but eating it in its’ whole state is what gave the greatest feeling of satiety. If this reminds you a little of the Three Bears, look at it as a way of getting your meals “just right.” Use other whole fruits and veggies (not juice) to help you reduce calories but remain “stuffed.” You will find that you achieve weight loss success much more easily if you don’t feel hungry.
Sources: http://www.usapple.org/
http://www.webmd.com/diet/features/satiety-new-diet-weapon Written by:
Donna Green
FCS Educator
Ohio State University Extension Peer Reviewed by:
Elizabeth Smith
FCS Educator
Ohio State University Extension