In a perfect system, our satiety center regulates our appetite—we eat when we’re hungry, and stop when we’ve had enough.
Left to its own devices, it is self-regulating except when we override this internal monitoring system by stuffing ourselves long after we feel full…something we almost always do over the holidays!
Nilagang Karne, Pochero, or Shabu-Shabu Therapy
Protein, healthy fats, and fiber, which can kill your sugar cravings, can also reduce your appetite and help you feel full.
Food with high water content has a great effect on satiety as well.
I consider the Pinoy favorites nilagang karne, (pork, chicken, or beef) and its close relative pochero, as perfect diet meals!
The broth, protein, fat, and fiber all work together to keep you feeling full.
You will not miss rice because of all the fiber-rich vegetables!
Shabu-shabu is a great substitute if you exclude the noodles and the starchy vegetables.
Choose lean meats or seafood and clear broth as your base. Avoid all the funky condiments except for a bit of chili paste, which can even rev up your metabolism!
Color your appetite BLUE
Use blue plates, napkins, or place mats. Paint your kitchen wall blue or place blue light in the refrigerator to help curb late-night raids.
Blue is an appetite suppressant.
In tests, many people could not bring themselves to eat foods that are colored blue.
We have instincts to avoid blue and purple foods because they tend to be poisonous.
Avoid red, yellow and orange which stimulate appetite. Notice how fast-food logos use the red end of the color spectrum?
They are designed to trigger your eating mechanism!
Downsize your dinnerware
Big dishes and tall cups trick you into thinking that “availability” dictates how much you should eat, instead of your natural hunger and satiety cues.
Using smaller dishes gives you the visual and psychological cues that you’re full, which in turn affects your biological satiety cues.
Many of us are not satisfied until our plate is clean, in part due to an upbringing, which brainwashed us to eat everything on our plate and not waste food because “in comparison, other children are starving.”
Read the full article on Preview.ph
This story originally appeared on Preview.ph
Minor edits by PEP.ph editors