What can increase satiety

Increasing satiety can be achieved through high fiber foods, high protein foods, low glycemic index foods, adequate water intake, and adjusting eating habits. There are five main methods: delaying gastric emptying with dietary fiber, stimulating satiety hormone secretion with protein, stabilizing blood sugar with low glycemic index foods, filling stomach volume with water, and enhancing satiety signals through chewing slowly.

1. High fiber foods:

Oats, chia seeds, broccoli and other foods rich in dietary fiber can absorb water and expand, delaying gastric emptying speed. Soluble fibers form gel like substances in the intestinal tract and transmit satiety signals to the brain through the vagus nerve. Daily intake of 25-30 grams of dietary fiber can prolong the duration of satiety by 2-3 hours. 2. High protein foods: High quality protein such as chicken breast, Greek yogurt, and eggs can stimulate the secretion of cholecystokinin and GLP-1 hormones. The thermal effect of proteins can reach up to 20% -30%, consuming more energy during digestion. Consuming 20-30 grams of protein per meal can increase postprandial satiety by over 30%.

3. Low glycemic index foods:

Brown rice, whole wheat bread, apples and other low glycemic index foods can avoid drastic fluctuations in blood sugar. This type of food is digested slowly, continuously releasing energy and reducing the secretion of ghrelin. Replacing refined carbohydrates with low GI foods can reduce hunger between meals by 40%.

4. Adequate drinking water:

Drinking 500 milliliters of water before meals can stimulate mechanical satiety receptors by dilating the stomach. Water participates in fat metabolism, and dehydration can easily confuse hunger and thirst signals. People who maintain a daily water intake of 1.5-2 liters consume an average of 200 calories less than those who do not drink enough water.

5. Eating adjustment: Chewing 20-30 times per bite can prolong the eating time and fully transmit the satiety signal to the hypothalamus. The use of small cutlery can reduce the amount of single meal, and the serving of individual dishes is helpful to maintain the stability of blood sugar. Focused eating produces 15% more satiety than distracted eating.

It is suggested to use oatmeal Congee with Greek yogurt as breakfast, brown rice with steamed chicken breast and boiled broccoli for lunch, and apples and Kia seed pudding for afternoon meal. When cooking, use steaming to preserve food fiber and avoid high oil frying. Maintaining moderate intensity exercise such as brisk walking for 30 minutes daily can enhance leptin hormone sensitivity. Establish a fixed eating schedule to avoid late night eating interfering with the biological clock. Long term adherence to these methods can gradually reduce gastric capacity and form a virtuous cycle of satiety regulation mechanism.