I frequently consume large amounts of food but find myself feeling hungry again shortly after eating. What can I eat to stay satiated for longer periods and cut down on my intake of bubble tea and pastries? (Nguyet, 30, Hanoi)
Answer:
A dietary approach aimed at fostering sustained feelings of fullness was devised based on studies carried out at Laval University in Canada. The researchers created this regimen to establish a balanced, adaptable nutrition plan that promotes extended satisfaction, making it feasible for long-term adherence.
Individuals following this dietary regimen are recommended to consume three daily meals, each consisting of 500 calories or fewer. The meal composition should be around 20-25% proteins, 45-50% carbs, and 30-35% fats. Even though extra snacks can be included based on personal preference, the program is designed so that one feels adequately satiated without feeling compelled for more food.
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A diet containing a nutrient balance of 20-25% proteins, 45-50% carbs, and 30-35% fats may assist you in feeling satiated for extended periods and aid more effectively in controlling your weight. The illustration image was sourced from Pexels. |
This eating plan focuses on low-calorie items with low glycemic indices, including green vegetables, complete grains like brown rice, barley, and whole-wheat pasta. lean proteins (fish, meat, eggs, dairy products), nuts, legumes (such as lentils and peas), along with certain fruits.
Furthermore, since this eating plan includes fiber, fats, and proteins—the key elements that contribute to satiety—it keeps you feeling fuller for an extended time compared to meals high in processed carbs. Additionally, the inclusion of plant-based foods in your diet aids not just in shedding pounds but also drastically reduces the likelihood of developing chronic illnesses and various harmful health conditions.
A key advantage of this diet that boosts fullness is its focus on satisfaction rather than rigid meal times. Individuals who struggle with adhering to only three set meals may find this regimen more attractive because it promotes nutritious snacks and permits extended gaps between eating sessions.
Along with selecting what you eat, how you consume your food is equally important. Specialists suggest chewing slowly and being mindful of your body’s cues, particularly when it comes to sensing satiety.
Nutritionist Pham Hong Ngoc
Vietnam Institute for Practical Medical Sciences
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