Forget all the diets and try to lose some weight by choosing high Satiety Index (SI) foods. Resent research,
conducted by nutritionist at University of Sydney, shows that some foods can fill us up faster and remain in our stomach for longer, reducing at the same time feeling of hunger as well as our food intake. This is the reason why foods rich in fibre, which absorb water whilst chewed and then swell, and proteins, which are digested slower than carbohydrates, are scoring high on the SI.
Another theory is that the amount of consumed foods has an impact on how satisfying they are. We should avoid foods with high fat and sugar content as the filling sensation they give is only temporary. Ideally our daily menu should include three small meals and couple of healthy snacks in between.
Author of the article provides us with 10 effortless tips on how to
control hunger pangs and learn to suppress our appetites without piling on the calories.
Starting meal with soup or salad can take an edge off our appetite and will likely prevent us from overeating at the next course. It is harder for hunger to subside if we wait with eating until we are very hungry. The best solution to that is to snack every 3-4 hours, especially on foods high in fibre and
protein, as they make us feel fuller for longer. The studies show that people, who are distracted during their meals, are more likely to overeat. We should also chose foods that take time and effort to eat as slower eating helps to reach full sensation faster. It is recommended to have an apple up to 20 minutes before meal as it promotes feeling of fullness. We are also encouraged to drink a glass of fizzy water or juice 10 minutes before eating and increase our intake of vegetable, fruit, foods with high content of protein and fibre.