Before the holidays I was interviewed by Lisa Bendall for Best Health Mag, a companion web magazine for Reader’s Digest. The article: 8 ways to feel full faster just went up the other day. Of course I had a lot more to say than made the cut but at least the content seems to be fairly accurate :)
A couple of things I wish had made it in there: discussion about Brian Wansink’s research, discussion about volumetrics. Volumetrics is the use of eating foods with low calorie density so that you can eat a larger quantity. As we tend to eat with our eyes a big plate of salad can be more satisfying than a candy bar even though it has fewer calories. In addition, there’s been research showing that recipes that have been modified to decrease caloric content by increasing vegetable content (e.g. mac and cheese incorporating pureed cauliflower) are just as satisfying as their full-calorie original counterparts.
We also talked about some things that have frequently been touted as ways to feel full and lose weight that have been disproved. For example, the consumption of a glass of water prior to a meal. Water can be satisfying when we’re mistaking thirst for hunger, but consuming water before supper does not lead to consuming fewer calories at the meal.
What it really all boils down to are a few key tips: preventative eating (eat before you get too hungry so that you can make rational dietary decisions), eat more vegetables, chew your food, include protein with all meals (especially breakfast) and snacks.