

Feel Full (Without Filling Out!)

I am a 38-year-old female.  Over the last 2 1/2 years I have lost 65 pounds through diet and exercise.  Over the last year and a half I've started running; I now run 20 to 30 miles a week, and love it. Today I weigh 130 pounds and try to consume 2,000 to 2,300 calories a day, depending on my activity level.

My problem is that it seems no matter what I eat, I never feel full.  Ever. I have tried more fat, more calories throughout the day, more protein... no matter what, my stomach feels the same!  It takes an incredible amount of restraint for me to control my portions.  

I've had a complete workup by a gastroenterologist, who did not find anything abnormal. Does something change hormonally when you run as much as I do, that could account for this?  Do you have any tips that might help me feel more full?  I've gained some of my lost weight back and don't want to gain any more! - Joellyn

Great question, Joellyn! And one that I am sure a lot of readers can relate to.

First, some facts: We all eat about the same volume of food every day. That means that whether we eat cookies or carrots, our stomach won't feel full until we eat a certain amount of food. So the key is what can one eat to feel fuller while eating so the tendency to overeat goes away.

Think Volumetrics! Dr. Barbara Rolls at Penn State University has done a lot of research on satiety and has actually written a book on the subject, called Volumetrics. She states that foods with liquid in them can help us to feel fuller than having a beverage as part of a meal. That means foods such as soups, chili, stews, gazpacho, applesauce.

Because they are liquidy, these foods take up more room in the stomach so they can help to keep appetite under control. In addition, consider foods such as brown rice or oatmeal, which absorb a lot of liquid; again, they can help you feel fuller. Make brown rice with one-quarter more liquid than you normally would use, and also add some vegetables, or even vegetable puree such as squash. With oatmeal, add one-quarter more liquid than normal, and consider sweetening with some cinnamon and applesauce to add a little more liquid.

If the idea of summer chili seems too heavy, you can do cold summer soups instead, or a ratatouille or caponata with eggplant, garlic, onions, tomatoes, peppers, and fresh herbs. It's very satisfying and is low in calories as well. (It even looks great!)

The other strategy that can help us all to feel fuller with less is to consider the rate at which we eat. No need to do speed workouts when you sit down to a meal. Take... your... time. Chew one bite at a time, chew well, and try to linger a little longer at the table.

There are so many things we all need to do in a day, but don't put eating on speed dial. Sit, nourish, savor. Your gut waistline and your digestive tract will thank you.




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