JAKARTA - Feeling full for longer is the key to reducing calorie intake without feeling hungry all day. In this case, simple strategies such as regulating meal times, paying attention to the type of food, and consuming certain nutrients, the body can more easily regulate the signals of hunger and fullness.
This way can help maintain a healthy diet while supporting weight loss naturally.
As written by the New York Post, according to Tricia Stoddard RD, LD from Nourish, a virtual nutrition platform consisting of more than 5,000 registered dietitians, drinking a glass of water before eating can help the body distinguish between thirst and hunger so that food consumption can be more controlled.
A 2007 study found that participants who drank water about 30 minutes before a meal tended to consume fewer calories, and follow-up studies showed that this could help people lose weight more effectively.
Stoddard suggests avoiding snacking throughout the day and not eating little by little. Maintaining a regular meal schedule helps the body understand hunger signals more clearly.
"Snacking throughout the day can make blood sugar levels higher than they should be and make it difficult to know when you are really hungry," said Stoddard.
In addition, consuming protein is also recommended because it can reduce hunger and increase satiety. Protein slows down the emptying process of the stomach, so that the feeling of fullness lasts longer. For those who use GLP-1 drugs, protein is also important to prevent muscle loss.
Another way to feel full longer is to eat fiber first before the main dish. Fiber helps maintain regularity, lowers cholesterol levels, and delays hunger.
"Fiber slows down digestion by absorbing water and forming a gel-like substance in the intestine. This gel slows down the digestive process and prolongs the feeling of fullness, as well as supports stable blood sugar levels and prevents sudden hunger spikes," explained Stoddard.
Some good sources of fiber to consume before meals include oats, chia seeds, nuts, lentils, apples, and Brussels sprouts.
Stoddard also suggests combining complex carbohydrates such as brown rice, quinoa, nuts, and starchy vegetables (sweet potatoes, corn) with healthy proteins or fats. Complex carbohydrates that are digested slowly help slow digestion, keep blood sugar levels stable, and reduce hunger.
"Combining complex carbohydrates with protein or healthy fats will further slow down this digestion, which in turn increases satiety," he said.
In addition to paying attention to the type of food, full focus while eating is also important. The brain takes about 20 minutes to receive the signal of fullness, so chewing slowly, avoiding distractions, and enjoying every bite helps prevent overeating.
Finally, after eating, doing light physical activity, such as a 10-minute walk at a moderate intensity, can lower blood sugar levels and avoid sugar spikes.
"This is beneficial after eating anything, but it is especially helpful if you have just eaten a carbohydrate-rich meal!" says Stoddard.
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