It is important that you determine the appropriate quantities to eat that will keep you full, satisfied and away from overeating.
There’s several different ways to be aware of exactly how much you are eating. You may weigh and/or measure portions of food. Many of you know you are supposed to eat 3 – 4 ounces, so you weigh out the amount of protein, veggie, etc and put it on your plate. You may count calories and being within specific ranges may help you determine how much to eat at each meal.
Bottom line is that if you choose foods that satisfy and keep you full, you will keep hunger at bay. If you aren’t hungry it’s so much easier to turn down the cupcakes in the kitchen at work, right?
To help you figure out what foods keep you fullest, here are some tips:
- Protein is metabolized at 4 calories/ minute so this will keep you full longer
- Simple sugars empty from the stomach at 10 calories/ minute so they won’t keep you full for very long
- High fiber foods that still have all of their tissues in tact (i.e. brown rice, beans, apples) empty slowly from the stomach, keeping you very full
- Fat metabolizes at 2 calories/ minute which is very slow, so fat does keep you full for a very long time. But the body processes the signals of satiety from fat very slowly, so it’s easy to overeat.
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