33 fixes for an empty stomach
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33 fixes for an empty stomach (plus two to look forward to) Newsagents lead busy lives and woman newsagents often have different responsibilities to juggle. Add the early morning starts to the list of challenges and it becomes clear that preparing regular and healthy meals may not always get the priority it deserves. Although it is something we have to continue to strive for, sometimes cheating a little will be inevitable. A growling tummy is like a best man’s speech: the longer it lasts, the more dangerous it gets. But hormones, not your gut, are to blame for binges, and preventing them from going haywire is the key to reining in kilojoules without feeling ravenous. Here are 33 ways that will help you to deal with an empty stomach without stacking on too many kilojoules. 1. Choose surf over turf Fish is more satisfying, per kilojoule, than beef or chicken, according to Dr Susanna Holt’s Satiety Index, a rank of different foods’ ability to satisfy hunger. 2. Turn up the heat The cooler a room, the more people tend to eat – which is why restaurants often keep thermostats low. 3. Can the juice Whole fruit contains fibre that makes you feel fuller than juice. 4. Bulk up Fibre expands in your GI tract to make you feel full, so make sure you get your RDA of 30g. 5. Love your bread Dodge the wonder white and go for wholemeal – it’s 5½ times more filling. 6. Pass on diet labels A study found that after eating full-fat muffins, subjects ate less in the next 24 hours than after a fat-free version. 7. Hold your nose Just smelling a fresh-baked cupcake can induce insulin secretion that makes you think you’re hungry. Bet you’re not. 8. Munch raw carrots Irish researchers found carrots are more filling when they’re raw. Get crunching! 9. Down vitamins Research suggests your body may compensate for a lack of nutrients by increasing your appetite so you’ll eat more. 10. Be pro protein A study found people ate 1846 less kilojoules a day on a 30 per cent protein diet versus a 15 per cent protein diet. 11. Shape up Wedge-shaped foods like pizza and cake make it difficult to estimate proper portions. 12. Have some avo Your body burns carbs in about an hour, so eat healthy fat to buy time before hunger pangs hit. 13. Graze like a cow Five evenly spaced, mini-meals (of around 1465kJ) a day will regulate your appetite and ward off sugar cravings. 14. Get nutty Nosh on pine nuts – they have the most protein of any nut or seed, and their pinolenic acid stimulates powerful hunger-suppressing hormones. 15. Listen to Jack Johnson Eating while listening to mellow music slows you down. Your stomach takes 20 minutes to tell your brain it’s full – that’s almost half of Sleep Through the Static. 16. Go ambidextrous Switch your fork to your non-dominant hand to eat slowly and give yourself time to recognise you’re full. Continue reading this article |
