Sensible Triathlon Nutrition: How to Feel Full

Everyone knows that the best way to manage weight is to eat less and exercise more. However, the prescription is now changing because nowadays, doctors and health scientists recommend that we eat more in order to manage our weight. Many diet experts are now modifying the advice they have been giving for decades.


The change is due to the scientific acceptance that many of us find it hard to eat less whilst feeling satisfied. Therefore, the new prescription for effective weight management nowadays, is to reduce the number of calories that you take in such a way that you still get satisfied with what you eat, and exercise more.



The term satiety is used by doctors and health scientists to refer to the feeling of being satisfied or lacking hunger, which every person needs to sustain a healthy eating habit. The concept of satiety has been receiving a lot of attention lately because of scientific studies.  These have shown that there are only a few people who have enough willpower in sustaining a diet that leaves them feeling full most of the time.

Now the question is, is it really possible to reduce the calorie intake without ever feeling hungry? The answer is, yes! And, in fact, new research has shown that by practicing a couple of simple strategies in eating, anyone can eat less without feeling less satisfied by meals.

How Satiety Works

The feeling of satiety involves different physiological actions that start in the stomach and, ultimately, affects the appetite center in our brains. The presence of food in our stomachs stimulates the release of certain proteins by the digestive tract.

There are a number of actions involved in the release of proteins.

First of all, the valve leading from the stomach to the intestine is closed so that the digestion of food is slowed down, therefore giving us the feeling of being full, and extinguishing any drive to eat more.

The second involves the initiation of feel full proteins in sending a signal to the appetite center in our brain to tell us to stop eating and more importantly, it is the one responsible for the extended feeling of being full that occurs between meals.



Lagging Behind

Normally, the feel full proteins work well in controlling appetite, and ensure that we do not overeat. However, there is one flaw in their almost perfect job: the feel full proteins usually take 20 minutes before fully activated. Throughout most of the human history, the lag time was not really a problem because the diet back then consisted of low calorie plant foods.

Today, most diet is filled with calorie dense processed foods and together with our hectic lifestyles, we tend to eat our meals quickly. This makes it easier for us to consume 1,000 calories in just five minutes when we buy our meals from a fast food restaurant. By the time the feel full proteins start kicking in, only the greasy wrappers are left.

So, the solution is simple:  eat slower, and leave 20 minutes before taking a second helping!

Good luck, and happy eating!


Free Triathlon Training Guide
Free 7 Step Plan Design