Here's how to trick your body into feeling less hungry | How to Trick Yourself Into Feeling Full

If you follow a diet to lose weight, researchers at Pennsylvania State University have shown that you can "trick" your body into eating less WITHOUT feeling hungry.

Many people find it difficult to lose weight, not because they don't know what to do, but because they don't like the feeling of hunger that often accompanies a low-calorie diet.

Hunger linked to the volume of food.

While your feelings of hunger are affected by numerous factors, scientists have established that the volume of food consumed is directly related to how full you feel after a meal.

As soon as the volume of food in your stomach reaches a certain size, it appears that the receptors in your stomach send the "complete" signal to your brain.

In publishing their findings in the American Journal of Clinical Nutrition, Barbara Rolls and colleagues at Pennsylvania State University set out to establish whether the volume of fluid consumed 30 minutes before a meal affected subsequent food intake.

Test subjects received one of three drinks of different sizes approximately 30 minutes before lunch. Although all three drinks contained the SAME amount of calories, they differed in volume. In other words, some of the drinks had more water.

Reduced caloric intake.

Subjects had access to a buffet-style lunch that allowed them to choose from a variety of different foods. The following table shows exactly how many calories the subjects consumed at lunch after consuming the different drinks.

Drink size	Calories consumed at lunch
Do not drink	1,032 calories
300ml	758 calories
450 ml	698 calories
600ml	625 calories

The results clearly show that the greater the volume of liquid consumed before lunch, the less calories are consumed at lunch.

    Hunger ratings were three times lower after the 600 ml drink compared to the 300 ml drink.

    The feelings of fullness were three times higher after the 600 ml drink compared to the 300 ml drink.

Remember that the larger drinks did not have more calories. They were simply larger in volume - they contained more water, along with guar gum (which added thickness to drinks). These findings are supported by previous studies, which have shown that the weight of a meal is closely related to the feeling of satiety.

So how can you use this information?

First of all, be sure to include plenty of vegetables in your diet (like broccoli). Vegetables generally contain few calories. Compared to other foods, they are also high in volume.

For example, 44 grams of broccoli contains just 12 calories. Compare this to a fat-free cookie, which contains 127 calories, but weighs only 29 grams. Based on the results of this study, broccoli would reduce your hunger to a greater extent than the cookie, despite the fact that the cookie contains 1,058% MORE calories.

Low-fat myths.

Low-fat or fat-free foods are usually very light but contain LOTS of calories. Because they are low in fat, many people are seduced into believing that they can eat as much as they want.

However, several studies have shown that people concerned about their weight eat MORE than one food when they are told it is low in fat, completely eliminating any benefits the low fat product had to offer in the first place!

Here is another "trick" that could help ...

About 30 minutes before eating, drink 300-600 ml of water. This will help "trick" your stomach into sending the "complete" signal to your brain.

                                                       

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