Overeating with excess calories happens extremely imperceptibly. The amount of food, the size of the portion, the ratio of nutrients in it, but also the time for which we swallow our food is important. His brain needs some time to receive the signals sent by the digestive tract that you are full. This process does not happen instantly, and this is the period in which there is a risk of overeating before feeling full. The feeling of satiety is determined by the connection between the stomach, intestines and brain.
It usually takes an average of about 20 minutes for the brain to receive the signals from the digestive tract that you are full and fed.
When the body is hungry, it releases the hormone ghrelin, known as the hunger hormone. It signals to the brain that you need food. This is also the moment when you start to feel a rumbling in your stomach - one of the obvious signs of hunger, says Jonathan Purtel, a nutritionist at Lenox Hospital in New York, quoted by livestrong.com. Once you start eating, the production and secretion of enzymes and hormones involved in digestion and reducing ghrelin levels in the body is unlocked. This is also the process where signals begin to be sent to the brain that you are full. This process can take an average of about 20 minutes from the start of the meal.
Although the stomach and intestines are in continuous communication with the brain through the nervous system, it may take longer for the signals to be received. That is why nutritionists advise to eat as slowly as possible. This is important not only from the point of view of adequately receiving the signals from the brain, but also because of improving digestion. The better the food is chewed, the better it is absorbed by the body. Some nutrients, such as simple carbohydrates, are already absorbed in the oral cavity through saliva, for example.
Well-crushed food arrives prepared for metabolism in the digestive tract, which facilitates its absorption and quality use by the body.
How to feel full faster?
One way is to eat slowly. This way you won't swallow an excess amount of food. By the time you eat the intended portion, the feeling of fullness will have already reached your brain.
Another way is to add more fiber, protein and he althy fats to each serving. The combination of these macronutrients is important from the point of view of he althy eating and maintaining stable weight and blood parameters.
Fiber is found in vegetables, fruits, whole grains and cereals. You can get proteins from meat, animal products, eggs, fish, nuts, seeds, legumes. He althy fats come from nuts, seeds, avocados, olive oil, olives, fish.
The combination of these substances takes longer to digest, which will prolong the feeling of satiety and give you more energy throughout the day. This will also prevent you from suddenly feeling hungry, which will make you snack on harmful and high-calorie snacks.