The cardiovascular system might hold the key to life but the brain holds the key to how we live our life. Breathing air and surviving in this world is not living. When someone asks you how life is going on the answer is typically based on your happiness, peace and success along with your physical health. Hunger and fullness too rely upon the very same principle of physical as well as mental satiety.
Food for Thought & Soul
Its good to eat your rainbow-colored salad, fresh fruits, celery sticks, pumpkin seeds, a few pistachios and even healthy ice creams to stay within healthy weight ranges. All these foods are low in calories and aimed at filling your stomach. There is no harm in eating as many portions as possible of any of these foods and they seem like our guardian angel in times of hunger pangs but when you get to the bottom of this there are quite a few disadvantages attached to restricting your intake to such foods alone.
Practically, though someone might place an entire broccoli in front of your plate you can eat only a certain number of florets, a couple of fiber-rich crackers or a portion of water melon before you feel full. Now answer this question truthfully-While you are full after consuming such foods do you feel satisfied too? Most probably the answer would be a clear ‘no.’ These foods might fill your tummy but you are still on the lookout for some other foods that can that can help you feel satisfied. This paves way for overeating, binge eating and more just because you lack the feel or the satisfaction from the foods that you eat.
Typical example is that of healthy ice cream which allows the person to take a serving or two liberally. But if you don’t feel the taste to be as good as the real ice cream you crave for some other dessert. Had you consumed a scoop of the original ice cream you might feel full, satisfied and even go for an exercise session post-lunch. Remember that its not sinful to eat your favorite food or two occasionally.
At the Receiving End
All the three macronutrients (proteins, carbs and fats) play an important role in sending indications to your body that you are done eating and when any of their quantities are below the desired range you are sure to find yourself hungry again in a while. While foods that are low in calories and high in volume might sound good, they are never going to work out in the long run. It is always better to choose and eat foods given below to consume a wholesome meal:
Top three: Ensure to choose a protein, fat and a carbohydrate and you would be surprised to find that each of them work in their own way to signal fullness. Consuming carbs increase sugar levels immediately which releases insulin thereby signaling the brain to stop eating further. Protein and fat foods trigger the release of cholecystokinin and the brain considers this as satiety. Read more about the hunger and satiety hormones by visiting the website www.firsteatright.com.
Put your taste buds to use: Any food needs to look, smell and taste good to be satisfying. So, rather than forcing yourself to eat foods that are deemed to be healthy choose the ones that make you feel good. Some are happy eating hot foods while other love cold foods, maybe you like your food to be crunchy while your friend might like it creamier and also, some are particularly concerned about the texture of the food more than the rest. Think before preparing/getting your meal as to which type of food you would love to eat that day.
Eat mindfully: What you eat, why you eat and how it tastes are critical aspects of satisfying a person with foods. Eat slowly during a meal, turn off any electronic gadgets, don’t watch television and focus on the food at hand, enjoying its taste and how it acts on the body. All this help you stop when you feel full
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.