BREAKFAST WAS TWO Krispy Kreme strawberry-filled doughnuts. I needed something quick, so I downed the pastries in my car on the way to work. Feeling full and high on sugar, I tackled my inbox with gusto. But by 10am, my gut was grumbling again – and lunch was still hours away. It was nothing like the previous morning, when I made an egg and Swiss cheese sandwich on wholemeal toast. Even though that had about 800 fewer kilojoules than my Krispy Kreme binge, it kept me full until 1pm. Both breakfasts were satisfying – at the time.
So what was the difference? The answer, fellow hungry men, lies in your brain’s dual perceptions of fullness.
“Satiation” is the feeling of fullness at the end of a meal. “Satiety”, on the other hand, is a measure of how long it takes before you’re hungry again. Of course, food manufacturers don’t want you to stay satisfied. Fifteen years ago, University of Sydney researcher Dr Susanna Holt, who ranked foods according to their satiety power, approached several food manufacturers for funding to continue her work. She’s still waiting. The companies were motivated to decrease the satiety of their foods – so people would buy more. Take control. Master satiation and you can keep portion sizes in check; boost satiety and you can prevent needless snacking. Read on and learn how to fill your gut – then lose it.
Feb 26, 2013