Healthy Foods That Satisfy
Personal Trainer Kelowna
Private Gym Training
Most people who have tried to lose weight through dieting usually agree that the constant hunger feelings they experience are often the thing that stops them from reaching their goal. This is why most diets don’t work long term. Although we experience hunger when we don’t consume enough calories the type of food we eat can have an impact on the satisfaction we feel after eating. The feeling of fullness we feel after eating a meal and internal factors such as our fat stores, then determines the time before we feel the need to eat again, thus controlling the amount of food we eat.
When our food is digested and the nutrients are absorbed, a series of signals are sent to the hunger/fullness centres of our brain, hormones are then released in response to the nutrients as they enter the bloodstream, which trigger our bodies to recognise that we are full and usually the process takes about 15-20 minutes. Eating too fast therefore encourages over eating, as you may not recognise how full you are until you’ve eaten too much.
The type of food we eat is very important. There are different types of food to enhance the feeling of fullness and therefore reduce food intake and help with weight control and healthy eating management.
Food types such as vegetables and fruit and foods with a high water content such as soups and stews are low calorie foods allowing you to eat more of them without consuming too many calories. Chunky bean soups are a good lunch option as they are also high in protein, fibre and resistant starch, a ‘slow release’ carb that keeps blood sugar levels steady.
A fibre-rich diet is thought to enhance the fullness feeling and help with weight management as it contains foods that have a low energy density, such as fruit and vegetables, which when eaten in the same quantities as high energy dense foods are equally as filling, but provide less calories. For instance an apple which is rich in fibre, and combined with a tablespoon of protein-packed peanut butter or a handful of almonds is a great snack, slowly releasing its energy and to keep you full for longer.
Studies have shown that foods high in protein seem to keep us fuller than foods high in carbohydrates or fat. High protein foods include lean meat, fish, eggs, pulses, nuts, yoghurt and tofu. The simple egg is an excellent source of high-quality protein, a large egg contains around 6 grams of protein and includes all 9 essential amino acids. Making this an easy option for breakfast or lunch, no end to its versatility.
Greek yoghurt is a good source of protein, in fact it contains double the protein content of regular yoghurt and half the sugar and is great option either at breakfast or as a snack to manage appetite levels. Topped with fresh fruit and oats for added fibre and nutrients.
Carbohydrate choices such as wholegrain bread and pasta and oats gradually release their energy and keep us feeling fuller for longer unlike the white bread and pasta options which are quickly digested and absorbed by the blood.
Fat is also filling, but is also very energy dense and excessive consumption can lead to weight gain plus a diet high in saturated fats can negatively affect heart health. The best foods to choose are those high in heart healthy fats such as nuts (also high in protein) and avocado or drizzle a tablespoon of olive oil on a salad.
If you are trying to lose weight try to eat mindfully, thinking about what you are putting into your body and take your time to enjoy it, try to include a small amount of protein at each meal, plenty of vegetables and fruit, avoid sugar and processed foods, do not deny yourself everything or you will crave everything bad and your diet won’t last long, eat healthily. If you have a bad day, get over it and start afresh the next day, don’t make it a bad week. Talk to your personal trainer who can advise you on the best kind of eating regime to suit your body and lifestyle.