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Nutritionist Rose Carr says “yes”.

Most of us realise that appetite is about a lot more than just physiological hunger. Researchers have found that when they
put clocks forward, people will eat their meals based on the time,
rather than a signal from their bodies that they’re hungry.
People with short-term memory loss will eat two meals
|consecutively when told it’s lunch time. We eat more when
there’s a greater choice of foods, when given larger servings
and when we share a meal than if we’re alone (unless you’re
a woman on a date – studies have proven that then, you eat less).
Then there’s boredom, stress and grief; which can all affect
our appetite in different ways.

To make matters even more difficult, we don’t have any internal
gauge that says, “I was hungry; now, after that last bite, I’m full.”
Instead, we experience a sense of satiety: that feeling between
not feeling hungry any more and feeling uncomfortably overstuffed.

To reach comfortable satiety without overeating takes practice. We need to train ourselves to do two main things: choose foods that are more satisfying and learn to recognise when we are satisfied. Read on to learn how to train
your mind.

Eat sweet things

Surprised? Don’t be. Many of us almost always crave something sweet after a meal. Luckily, a small serve is usually all that’s needed to satisfy your sweet desires – or you can make it a fruit-based sweet, and add to your two-plus serves a day at the same time.
Fruit can satisfy a sweet tooth without adding refined sugars and, often, the extra fat that comes with not-so-healthy dessert alternatives. Try sliced fruit on a small plate – it’s more appetising than a whole piece of unpeeled fruit, and studies have proven that food seems more substantial when served on smaller crockery.

Cleanse the palate

Here’s another reason to eat something sweet at the end of palate, signalling to your body that the meal is finished. You could also try drinking herbal tea or green tea, which has a double benefit: not only does it signal that the meal has ended, it helps you avoid cake and biscuits too, because we don’t usually associate sweet treats with these types of tea in the same way we often do with black tea or coffee.

Get a good night’s sleep

A growing body of research is finding links between how long
we sleep and the functioning of our ‘hunger hormones’, leptin
(which suppresses appetite) and grehlin (which stimulates appetite).
One study, which included more than 1000 people, found that
habitually sleeping for fewer than 7 hours and 45 minutes was
associated with reduced leptin levels, elevated ghrelin levels and
a higher BMI – which can all lead to overeating.

Other studies on the effects of one to two days’ sleep deprivation have found similar changes in the hormones involved in appetite regulation, with participants reporting increased hunger and appetite.
It is thought that people who are sleep-deprived are tempted by more
foods because they are awake for longer. This, combined with inadequate
exercise, leads to weight gain (taking into consideration that most people
are usually sedentary during waking hours). A clear message seems to be
emerging: get a good night’s sleep and your body will self-regulate its levels of hunger.

Eat nuts – no, really

We’ve heard many times before that nuts are good for us – they’re high in fibre and protein, and have been shown to increase satiety hormones, which makes them great for appetite control. But now studies have shown that there’s actually a link between increasing nut consumption, and decreasing body mass index (BMI). It’s believed that some of the fat contained in nuts become trapped within the nut’s fibrous structure, so it isn’t actually absorbed by your body, but excreted. And even though you don’t absorb all the fat, you still absorb the vital nutrients your body needs. Add a handful of nuts to your diet in place of unhealthy, high-fat snacks.

Avoid over-stimulation

Too many different flavours at one meal stimulate the senses so much, that we eat more food. While it’s a good idea to eat a variety of foods, keep each meal relatively simple. A US study found that when people were offered three different flavours of yoghurt, they ate 23 per cent more than if they were offered only one flavour. Try combating this by eating comforting winter dishes like casseroles and soups – they often contain a large portion of your carbohydrate, protein and vegies all in one.

Eat soup as an entrée

Several studies have found that eating soup as a entrée decreases hunger, increases fullness and reduces kilojoule intake at the subsequent meal. In fact, a 2008 US study found that eating soup 30 minutes before eating lunch resulted in a 20 per cent decrease in the amount of kilojoules eaten at lunch. And it doesn’t matter whether the soup is chunky or puréed; they both have the same effect on kilojoule intake at the next course.

No skimpy meals

It’s ok to reduce your portion size slightly – in fact, most of us need to! However, there’s no point in under-feeding yourself; that will only backfire later on. Instead, start the day with a high-fibre bread or cereal, protein and some fruit. This will get the metabolism going, the brain functioning and keep you satisfied for longer. And forget skipping the carbs at lunch and dinner – we need them for energy. Eat them with a balanced mix of protein and low-kJ vegies every day.
 

Rate your hunger

To help you get back in touch with your body’s signals, practice
considering how hungry you are, both before and after a meal.
Rating your hunger helps you recognise whether you’re eating
because you’re truly hungry or if it’s a habit or an emotional need.
A lack of hunger at dinner time may be a sign you’ve eaten too
much for lunch.
Similarly, rating your hunger after eating helps you learn that you
don’t need to eat until you can’t move to ‘survive’ until your next meal.
Ideally, hunger levels (see box below) should always be between 3
(before you eat) and 6 (after you’ve eaten). Remember, it takes around
20 minutes for your stomach to tell you brain that there’s incoming food,
so eat slowly and stop eating before you’re completely satisfied.

Hunger meaning

1. I could eat a horse.
2. I’m starving.
3. I’m hungry.
4. I’m a bit peckish.
5. I don’t feel any hunger.
6. I’m satisfied.
7. I’m full and a bit uncomfortable.
8. I’m so full I cannot move!

Check out the The top 5 filling foods

Nutritionist Rose Carr is currently completing her Masters degree in Human Nutrition
 

 

Healthy Food Guide
www.healthyfoodguide.com.au