Feeling Full Tip # 1: Have a fatty snack 10 to 30 minutes before your meals.
Reason: You remain fuller longer.
At the outlet of your stomach is a muscular ring, the pyloric valve. It regulates the speed at which food leaves your stomach and enters your small intestine. This valve is all that stands between the ziti in your stomach and a surge of glucose in your bloodstream. But you can send your pyloric valve a message to slow down.
Fat triggers a reflex that constricts the valve and slows digestion. As little as a teaspoon of fat, easily provided by a handful of nuts, a spoonful of natural peanut or almond butter or a piece of cheese, will do the trick, provided you eat it before your meal. Don’t worry about measuring it out or being precise – a sloppy spoonful or two is fine.
Feeling Full Tip # 2: Drink a protein shake.
Reason: Helps curb hunger pangs
Instead of messing with mixing powders, we recommend Muscle Milk. You can buy it almost anywhere, Wal-Mart, gas stations, health food stores you name it. It is a protein based drink with lots of other nutrients in it as well. The protein is excellent for you and most of their flavors taste great. Another benefit is that it works great as a meal replacement on the go or as a very satisfying and healthy snack. Plus it is loaded with vitamins and minerals to help support and keep your body feeling healthy and energized.
Feeling Full Tip # 3: Start your meal with a salad.
Reason: You get fuller faster.
Soluble fiber from the pulp of plants, such as beans, carrots, apples, and oranges, swells like a sponge in your intestines and traps starch and sugar in the niches between its molecules. Soluble means “dissolvable,” and indeed, soluble fiber eventually dissolves, releasing glucose. However, that takes time. The glucose it absorbs seeps into your bloodstream slowly, so your body needs less insulin to handle it. A good way to ensure that you get enough soluble fiber is to have a salad, preferably before, rather than after, you eat a starch. This also helps you to feel full and satisfied with this healthy alternative.
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