Ever found yourself halfway through a bag of chips and suddenly realized, “Hey, I’m not even hungry anymore!”? We’ve all been there. It’s like our stomachs are sending us text messages, but we’re too busy scrolling through Instagram to notice. But here’s the thing: Understanding when you’re full is a game-changer for healthy eating.
First off, let’s talk about satiety. It’s that lovely feeling of being comfortably full and satisfied, and it’s different from just not being hungry. It’s like the difference between being cozy in your bed and just not being outside in the cold. How do you know when you’re full? They say stop eating when you are 80% full, and the Raisin Theory…
But how do you tap into this magical feeling? Well, it’s all about tuning into your body’s signals. Imagine your body is a radio station, and you’re trying to find the right frequency. When you start eating, your body begins to send signals to your brain, saying, “Hey, we’re getting food, and it’s great!” As you eat more, these signals change to, “Alright, that’s enough. We’re good now!”
These signals are a mix of hormonal and neural responses. When your stomach stretches to a certain point, it’s like hitting the “send” button on a “We’re full!” text message to your brain. But here’s the catch: This message takes about 20 minutes to travel. That’s why eating slowly and mindfully is so important. It gives your body time to process the food and send accurate signals.
In our fast-paced world, many of us are guilty of eating too quickly, often while distracted by TV, reading, or browsing the web. This leads to a disconnection from the experience of eating, making it challenging to recognize when we’re truly satisfied. It’s crucial to remember that it takes about 20 minutes for your gut to signal to your brain that you’re full.
To cultivate better eating habits, we teach a simple yet effective principle in our HEYlifetraining nutrition program: eat until you’re content, not hungry, but stop before you feel full. This approach helps you to tune into your body’s hunger cues, enabling you to recognize that crucial 80% fullness mark.
The Raisin Theory
An excellent way to practice this is through the Raisin Theory. Here, you take ten raisins, and with each, you spend an entire minute eating it. Spending ten minutes on just ten raisins encourages mindfulness, helping you become more attuned to your eating habits and more aware of the sensations of fullness and satisfaction.
Now, this is super important for women in midlife. Our bodies are changing, and so is the way we process food and feelings of fullness. Being in tune with your hunger and fullness cues can be a powerful tool in managing weight, boosting energy levels, and overall feeling fabulous.
So, next time you sit down for a meal, think about it as a chance to tune into your body’s signals. It’s not just about the food on your plate; it’s about listening to the amazing signals your body is sending you.
