How it all works
Your digestive tract is laden with receptors that feed chemical information to your brain via the vagus nerve and other neurones. Your gut is essentially looking for certain nutrients; amino and fatty acids that will then trigger satiety hormones to be released to decrease your appetite.
Where it goes wrong
If the gut lining is disrupted, these signals are compromised, they won’t get through. Emulsifiers (check the ingredients on your packaged food items) are some of the worst culprits for stripping the gut lining and damaging these receptors, such that our system of satiety breaks down.
Your brain also receives mechanical (physical feeling) information.
So staying hydrated and increasing the amount of non-starchy vegetables on your plate will also help to signal the brain that you have had enough.
Hence why a bowl of vegetables and small fillet of salmon at 355kcal will feel more satisfying than a plate of basil pesto and green beans at 620kcal.
The specifics
Emulsifiers (such as soy lecithin) and many other additives, for some people this can be gluten disrupt your ability to feel satisfied.
Sugar Confuses the brain and sends signals to consume more and feel an increase in appetite.
Protein triggers more of a release of the satiety hormone CCK, the amino acid glutamate having the most potent effect.
Omega 3 fatty acids Increase satiety signals
Fibrous food do their work two ways; They often take more chew work and so increase those mechanical signals to the brain that you are eating. Eating them first will also blunt the release of the glucose increase that comes from eating, a rise in blood glucose triggers other mechanisms that decrease satiety.
Key Take-aways
- Protein
- Omega 3s
- Staying hydrated
- Fibre
- Eating slowly
Will help you feel satisfied and decrease cravings.
- Processed foods
- Poor gut health
- Being dehydrated
- Eating too quickly
Will confuse your body and make it want more food than it needs
Qualified in Nutrition and passionate about helping people reach there goals.
If you would like to learn more meal planning or eating for a better, stronger body then call for your free 15 minute consult.
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