Still hungry? Thing is, you may be fuller than you feel. Time to change your perspective and curb those cravings for good
Let’s start with this notion that the more kilojoules you consume, the more satisfied you’ll be. A study in The American Journal of Clinical Nutrition found that participants who drank a thick 400kJ 500ml shake felt fuller than those who drank a thin 2 000kJ 500ml shake.
“The lower-kilojoule shake was processed more quickly, but left the participants feeling notably fuller in the following hour,” explains researcher Guido Camps. “It may have been to do with “oral processing”, which is the way food feels in your mouth. The thick shake seems to make you feel like you’ve had more.” Dr Barbara Rolls, professor of nutritional sciences at Penn State University in the US, adds: “Satiety depends on numerous factors, including how filling you expect a food to be, portion size, how long it takes to eat and its texture.” The message? You don’t need to binge-eat to feel satisfied. So, with that in mind, here are 10 smart tips that’ll help you feel fuller for longer...
1 TEXTURE IS KING
The shake experiment suggests that viscosity is a major factor in the feeling of fullness. So BANANAS are a great food to keep you full. Make your own at-home smoothie. “Freezing your banana before adding it will make the texture even thicker, which results in an increased feeling of satiety,” says Camps. Just remember, a banana contains around 380kJ, so be mindful of what else you snack on before lunch if you’re watching your kilojoule intake.
2 ADD SOME H 2 0 PRE-MEALS
Esta historia es de la edición September 2018 de Women's Health South Africa.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor ? Conectar
Esta historia es de la edición September 2018 de Women's Health South Africa.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor? Conectar
Irreconcilable Differences?
You’re one-upping your partner on all health fronts and now your relationship has more tension than your new resistance bands. Here’s how to get over the hurdle of mismatched goals.
Hot And Bothered
Inflammation is all the rage in health conversations right now and research is establishing it as a major player in all sorts of issues you don't want to deal with. But! You can safeguard yourself from the smokin' internal inferno with these smart strategies.
Self-esteem under the microscope
The term brings to mind positive-thinking memes with sunset backdrops and swirly lettering. But could I you sum up self-esteem when asked as part of a pub quiz? Didn't think so. And there's more at stake here than winning the points.
the reset
IT'S NEVER TOO LATE TO START OVER
Mind Over Muscle
Could you level up your strength training just by putting your mind to it?
ON BEING THE HEROINE OF YOUR OWN LIFE
Olympian. All-African Games winner. African champion. Record-breaker. Javelin athlete Jo-Ané van Dyk talks mental fortitude and what it takes to live up to your own hype. If there's one thing she can do, it's to throw down. And it's all about to reach peak levels.
Why Women Are Choosing to Be Child-Free
The choice can be liberating, yet stigmas persist. Here, how to cut through the noise with clarity and confidence to make the decision that's right for *you.*
FUEL YOUR SKIN
Inside your body, there's a crew of unsung protein heroes that scientists believe are the key to a healthy, glowing complexion. Heads-up: your routine is about to change for the better.
How To Be Decisive
You could use a Magic 8 ball to help you make a choice. Or, while you're waiting to 'ask again later', let our experts explain the best ways to get unstuck.
Build A Strong Base
You heard it here: the pelvic floor is the forgotten core - and you're selling yourself short by waiting for a specific life stage to train it. Your four-move workout is here.
