How to find his satiety threshold?

Published on 06/11/2024 00:59

This is the new hobby of nutritionists. A signal sent by our body to tell us that we no longer need to eat. Still need to know how to hear it ...

What's this ?
Satiety is when you are no longer hungry . The body then feels a physical and psychological well-being that allows you to leave the table without frustration and to hold until the next meal . The problem ? The signal of satiety is emitted by different sources - the brain, the stomach, the intestine, but also the adipose tissues that secrete leptin , the hormone that signals that we are no longer hungry. Not easy, therefore, to always be in agreement with this complex feeling. Basic rule: eat in peace (without TV) and slowly. But in view of the complexity of the system, we especially remember that there are "satietogenic" foods and false friends.

What are our allies?
Fibers : They play an essential role in regulating satiety by swelling in the stomach . Priority in pulses (17%), whole grains (10%), seeds (8%), vegetables (1-4%) and fruits (1-2%).
Complex carbohydrates (or slow): they regulate blood sugar (blood sugar) by preventing it from making peaks. A small amount is enough to calm the appetite . In bread, pasta, rice ... Better to choose "full" versions, richer in fiber and nutrients .
Proteins : they generate a signal of satiety for the brain. They are eaten in meat, fish, eggs and dairy products.

The pitfalls to avoid
Overcooked starchy foods: the slower their cooking time is, the more their carbohydrates are processed. The starch molecules in particular are "pre-digested" and their rapid assimilation leads to peaks in blood sugar.
Juices as an aperitif. Contrary to popular belief, fruits in starters or fruit juice as an aperitif are not dietetically correct. Sugar promotes the production of a hormone (ghrelin) that stimulates appetite ...

TO READ
Desperate to lose weight ? Frustrated to eat without pleasure ? A solution to get out of the vicious circle of diets , according to psychiatrist Gérard Apfeldorfer: relearn to eat while listening to our feelings. Discover in his book practical exercises to satisfy your stomach without harming your morale! "Eat in peace" from Dr. Apfeldorfer, Odile Jacob, € 22.