Most diets don’t last because restricting how much you eat and depriving yourself of the foods you enjoy is unsustainable. This will cause you to be hungry more often and crave unhealthy foods. You then give in and give up totally. So how do you fill yourself up so that this doesn’t happen? Express.co.uk chatted to Clinical Nutritionist for Alive! Vitamin and Mineral Supplements, Suzie Sawyer, to hear her top ten tips on staying fuller for longer.
Chew your food
You feel fuller when you chew your food fully, Suzie said.
She explained: “There is a complex hormonal mechanism that is much better enabled, especially signalling feelings of fullness, if foods are chewed slowly and completely.
“Putting your knife and fork down between each mouthful can really help.”
Stocking up on protein is the key to feeling full.
Suzie said: “It’s protein-based foods that stimulate feelings of fullness, not starchy foods such as bread and pasta.
“Include some meat, chicken, fish, dairy, eggs, soy or other quality protein foods at every meal, to keep you feeling fuller for longer and therefore”
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Don’t be chromium-deficient
Chromium-deficiency links to prioritising protein.
If you fill yourself up with protein, you will get your chromium fix.
Suzie said: “This trace mineral is essential for blood sugar balance, which regulates feelings of hunger.
“If you’re constantly craving then take a quality multivitamin and mineral supplement containing chromium such as Alive! Once Daily Tablets to banish those pangs.”
Never eat carbs without fat or protein
‘No Carbs Before Marbs’ is partially advisable, it turns out.
You should never have carbs on your plate unless you team them up with fat or protein.
Suzie said: ” Carbs stimulate different hormones and neural reflexes, one of them being responsible for the length of time food stays in the stomach.
“Think chicken and pasta, pear and almonds, hummus and oatcakes or meat with potatoes.
“The rules are easy to adopt!”
Understand your digestive hormones
If you love avocado, you’re in for a treat.
Suzie said: “Our key satiety hormone, Cholecystokinin (CCK) is actually most stimulated by fats.
“Therefore, smashed avocado on sourdough bread, sprinkled with seeds, makes a fantastic start to the day!”
During this difficult time, you’re probably feeling anxious and stressed.
This triggers the stress hormone, cortisol, to be produced.
When the stress hormone is stimulated, we feel hungrier.
Suzie advised: “Drink some calming teas such as black tea (traditional cuppa), chamomile, green tea or mint tea throughout the day to help keep these feelings at bay.”
These also count towards your fluid intake.
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Everyone knows fibre helps you go to the toilet, but it’s also great for making you feel full.
Suzie said: “Foods high in fibre are also more nutrient dense as they’ve avoided the refining processes.
“Beans, legumes, whole grains, vegetables and seeds should be right up there on the shopping list.
Constantly grazing at food will leave you unsatisfied.
Suzie said: “The body can never enter the post-absorptive phase of digestion, which upsets blood sugar levels.
“This leads to us constantly searching for more food, in order to satisfy cravings.
Go low on the fruit
There is no harm in snacking on fruit, but make sure you choose those low on the GI Index.
The GI Index- short for The Glycemic Index- is a ranking of carbohydrate in foods according to how they affect blood glucose levels.
Fruits with low GI values, of 55 or less, are digested more slowly.
Suzie said: “Cherries, grapefruit, dried apricots, pears, apples and plums are great choices as their energy is released slower into the bloodstream than bananas or pineapples.
“Consequently, you won’t be searching for another snack as quickly.”
Sometimes you think you are hungry, but you are actually thirsty.
Suzie explained: ” Feelings of hunger are often confused with feelings of thirst. “Make sure you’re drinking at least 6-8 glasses of water regularly throughout the day so you don’t fall into this trap. “
When you are tired and groggy, you will always eat more.
This is because sleep stimulates higher levels of one of satiety hormones, ghreli, said Suzie.
She advised: “Try to prioritise sleep and adopt a good bedtime routine.
“This means turning off electronic devices at least 2 hours beforehand.”
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