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| Get crunching!! |
- 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.
- Turn up the heat: The cooler a room, the more people tend to eat – which is why restaurants often keep thermostats low.
- Can the juice: Whole fruit contains fiber that makes you feel fuller than juice.
- Bulk up: Fiber expands in your GI tract to make you feel full, so make sure you get your RDA of 30g.
- Love your bread: Dodge the wonder white and go for wholemeal – it’s 5½ times more filling.
- 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.
- Hold your nose: Just smelling a fresh-baked cupcake can induce insulin secretion that makes you think you’re hungry. Bet you’re not.
- Munch raw carrots: Irish researchers found carrots are more filling when they’re raw. Get crunching!
- Down vitamins: Research suggests your body may compensate for a lack of nutrients by increasing your appetite so you’ll eat more.
- 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.
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