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Tricks to Support Meal Satisfaction
Table of Contents
1. Increasing the volume of the meal
A good way to increase the quantity and grammar of a meal without changing its caloric content is to soak in water some spicy foods. This method is a great choice when making eggs. You just have to fill the eggplants with water, hold them for a few minutes, wait until they are full, and then combine them with your favorite yogurt.2. It's an additional source of fiber
Because of its properties, dietary fiber has a significant effect on the sense of satiety. It absorbs water molecules, bulges in the digestive tract, which causes an increase in the volume of food consumed. Long-term satiety also results from the formation of blisters and gel and changes in the viscosity of the stomach contents.3. Changing liquid meals permanently
The consistency of the food is also important. Liquid meals, such as cocktails, smoothies, or cream soups, rarely provide a long-lasting feeling of satiety. Large breakdown of ingredients causes them to be digested faster and stay in the stomach shorter. They work well as a snack when you don't have time to eat a meal in peace. Otherwise, it's better to take care of the constant texture of food.4. Selection of products with a high saturation index
It was developed by Australian researcher Dr S. Holt of the University of Sydney. The idea for its development stems from the hypothesis that different food products, despite having the same caloric content, provide satiety for different periods of time (Holt S. et al. 1995). It describes the level of satiety felt after eating portions of foods with a certain caloric quality. It was created by Australian research scientist Dr. S.Holt of Sydney University. Its idea comes from the assumption that different foods, despite being of the same calorie content, deliver satiety over a different period of time. However, the ranking of food products with a specific caloric intensity contains the value of their effect on the nutritional content of the food.5. Inclusion of protein in the meal
Protein is one of the macronutrients that enhances the sense of satiety. This is due to the fact that it takes longer for the body to digest protein. In addition, the amino acids supplied with food stimulate the release of the aforementioned gut hormones that activate the satiety center in the brain. Given that every meal includes a good source of protein. It can be lean meat, fish, eggs, and the seeds of herbs.
