"I haven't eaten properly, but this scale never goes down"
"I don't feel hungry anyway"
"How much do I have to eat to be full?
If you are asking yourself these questions; but if you can't find a solution;
Maybe the answer to your question is: You often have to snack!
We don't give ourselves enough time to feel hungry and we don't have a full meal to feel satiated, which is why It is very natural that you find yourself snacking all the time... Or when you continue to eat something when you are not hungry, you may not realize your fullness because there is no hunger level at the beginning...
It's like being stuck in a never-ending cycle!
Both are your frequent snacking; however, it may cause you to not be satisfied with the meal.
The initial hunger level
The time you spend between meals affects your satiety status. In order to keep your energy level and blood sugar in balance, eating at least 3 to 6 hour intervals will allow you time to notice the feeling of hunger. While bulgur pilaf and cacık will keep you full for up to 6 hours, walnuts and apricots you eat with coffee in your snacks will only provide 1-2 hours of endurance. If you are constantly snacking during the day without a full meal, you may want to consider adding a main meal that keeps you full to your daily diet.
Type of food
The type of food you eat also affects your fullness time. Green leafy vegetables such as lettuce, spinach, cabbage, cauliflower, broccoli, peppers, onions, zucchini, strawberries, which are large in volume but low in calories, are a logical way to reduce your desire to “bite” during intense hunger; however, they do not make you feel full for a long time.
Foods high in protein (meat, chicken, fish, eggs, milk and dairy products) and rich in fats (nuts, olive oil, avocado...) It helps to prolong your stay.
Foods containing carbohydrates (cereal and bread varieties, rice, barley, oats, pasta...) eliminate the feeling of weakness that comes with hunger. It helps you feel energetic and your body receives satiety signals. However, the feeling of satiety they provide is not as long as protein and fats.
Read: 0
