Personal Training Bellevue | Use Food to Trick Your Brain!

What if you could use food to trick your brain? By that, I mean to eat for satiety instead of merely pleasure, and ultimately achieve your weight loss goals? These ‘tricks’ are merely an awareness of what makes us full and what makes us crave eating more of any one food.

Our stomach is rarely full after a meal, and our loss of interest actually comes from the brain. As we eat, receptors in the stomach and small intestine gauge volume and chemical composition and send that info to the brain. When that signal has built up sufficiently we lose interest in eating more and have achieved satiety.

Some foods make us feel more full than others, and we achieve satiety more rapidly,even if they contain the same number of calories! This info can be especially helpful as we enter the Holiday Season, which, get this, accounts for more than ½ the annual weight gain in the U.S.!!

Groundbreaking research done in 1995 by Suzanna Holt and colleagues shed light on what lends satiety to various foods. An interesting aside was that the more pleasurable a food, the less satisfying or filling it was (ie: refined foods such as desserts, chips, etc.) These are the foods that many of us can’t quite stop eating ~ especially if they are combined with binge watching our fav shows!! Protein content and fiber were major contributors to satiety, with whole foods such as fruits, potatoes, steak and fish being the most satisfying foods tested. Plain potatoes were off the charts more filling than any other food!! Wowza ☺

The 10 Most Filling Foods(in order of most to least)

  • Potatoes
  • Fish
  • Oatmeal
  • Oranges
  • Apples
  • Whole Wheat Pasta
  • Beef Steak
  • Beans (legumes)
  • Grapes
  • Whole Wheat Bread

The 10 Least Filling Foods(in order of least to most)

  • Croissants
  • Cake
  • Doughnuts
  • Candy Bars
  • Peanuts
  • Yogurt
  • Potato Chips
  • Ice Cream
  • White Bread
  • Muesli

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