Prioritize Protein for Satiety and Weight Management
Protein has a “thermogenic” effect, requiring more energy for the body to digest compared to processed foods, leading to increased satiety. Consuming protein before other foods on your plate can help you feel fuller for longer. Dr. Claudia Ashton, a London GP and nutritionist, emphasizes the importance of protein for maintaining fullness, energy levels, hormone regulation, and tissue repair.
“Protein consumption at every meal is ideal, and the order in which foods are eaten can play a significant role,” she explains. “Eating protein and vegetables before carbohydrates can lead to lower post-meal blood glucose and insulin levels.”
Break the Habit of Constant Grazing
Professor Spector advises against constant grazing, highlighting the negative impact on gut microbes, digestion, and meal monitoring. This habit can lead to blood sugar spikes, increased hunger, and insulin resistance, ultimately contributing to the risk of developing Type-2 diabetes, as noted by Dr. Ashton.
According to nutritionist Rob Hobson, a balanced meal, such as oily fish with wholegrain rice and avocado, takes 3-4 hours to digest and can help manage hunger for an extended period.
Strategically Select Fruits for Snacking
While fruit is often seen as a healthy snack, Dr. Ashton warns that not all fruits are equal when it comes to snacking. Some fruits, like satsumas, have a high amount of fast-acting sugars that can lead to blood sugar spikes and increased hunger.
