hypnosis full factor

The Feel Full Factor

Hunger - one of our body's strongest messengers - helping us to insure that we consume enough Calories. However, it also works against you when you need to lose weight. You could easily lose weight by eating less, but the less that you eat or the longer you postpone eating, the hungrier you become, and the more you eat.

Eating food provides satiety - a pleasant feeling of fullness and a reduction of hunger. Some foods are better than others for satisfying your hunger? A potato, for example, will probably "fill you up" much better than a mars bar that has the same number of Calories.

Researchers have studied and done experiments with satiety. While many things are known to influence satiety - including individual differences in endocrine levels from one person to another, they have discovered that one of the biggest factors is the type of food that we eat. Cartain foods ward off hunger better thn others.

One of the most detailed studies that demonstrates this was conducted by Suzanna Holt, at the University of Sydney. The results of her study,concluded the " Satiety Index of Common Foods", published in the European Journal of Clinical Nutrition. In this study, subjects were given fixed calorie portions of thirty-eight different foods, and then recorded the subjects' perceived hunger following each meal.

food

score

Bean sprouts

Watermelon

Grapefruit

Carrots

Oranges

Fish, broiled

Chicken breast, roasted

Apples

Sirloin steak, broiled

Oatmeal

Popcorn

Baked potato

Lowfat yogurt

Banana

Macaroni and cheese

Brown rice

Spaghetti

White rice

Pizza

Peanuts

Ice cream

White bread

Raisins

Snickers Bar

Honey

Sugar (sucrose)

Glucose

Potato chips

Butter

4.6

4.5

4.0

3.8

3.5

3.4

3.3

3.3

3.2

3.0

2.9

2.5

2.5

2.5

2.5

2.3

2.2

2.1

2.1

2.0

1.8

1.8

1.6

1.5

1.4

1.3

1.3

1.2

0.5

Table produced with the help of Agriculture Research Service USA

good references:

Araya, H., et al., "Short-term satiety in school children: a comparison between high protein food and a high complex carbohydrate meal," Int J Food Sci Nutr 2000; 51(2):

Bell, E.A., et al., "Sensory-specific satiety is affected more by volume than by energy content liquid foods," Phys Behav 2003; 78(4): 593-600

Blundell, J.E., and MacDiarmid, J.I., "Fat as a factor for overconsumption: satiation, satiety, and patterns of eating," J Am Diet Assoc 1997 97(7): S63-S69

Green, S.M., et al., "Effect of fat- containing foods on the size of eating episodes and energy intake in lean males: potential for causing overconsumption," Eur J Clin Nutr 1994; 48(8): 547-555

Marmonier, C., et al., "Effects of macronutrient content of snacks consumed in a satiety state on the onset of the next meal," Appetite 2000; 34(2): 161-168

Guinard, J-X, and Brun, P., "Sensory-specific satiety: comparison of taste and texture effects," Appetite 1998; 31(2): 141-157

Holt, S.H., et al., "A satiety index of common foods," Eur J Clin Nutr 1995 Sep; 49(9): 675-690

Holt, S.A., et al., "The effects of energy portions of different breads on blood glucose levels, feelings of fullness and subsequent food intake," J Am Diet Assoc 2001; 101(7): 767-773

Anderson, G.H., and Woodend, D., "Effect of glycemic carbohydrates on short-term satiety and food intake," Nutr Rev 2003; 61(5): 17-26

Pasman, W.J., et al., "Effect of one week of fiber supplementation on hunger and satiety ratings and energy intake," Appetite 29(1): 77-87

Porrini, M., et al., "Effects of physical and chemical characteristics of food on specific and general satiety," Phys Behav 1995; 57(3): 461-468

Rolls, B.J., and Roe, L.S., "Effect of the volume of liquid food infused intragastrically on satiety in women," Phys Behav 2002; 76(4): 623-631

Porrini, M., et al., "Evaluation of satiety sensations food intake after different preloads," Appetite 1995; 25(1): 17-30

Rigaud, D., et al., "Effects of moderate fiber supplement on hunger rating, energy input and faecal energy output in young, healthy volunteers. A randomized, double-blind, cross-over trial," Int J Obes 1987; 11(1): 73-78