Being full after eating can have different effects on different individuals !!
Researchers have found out that being full was becoming more of a choice than a natural phenomenon. People had full control of not having to be full after a meal but still chose to do so.
Reasons could range from a hormone and the problem of obesity. Also, researchers recommended a few tips to individuals out there who were looking for ways to become full by not overeating. Take a look in the article below!!
Reasons why people still continue to eat even when they’re full !!
After carrying out a few tests, researchers found out a startling behavior exhibited by mice. They found out that ghrelin might also work in the brain to make some people keep eating pleasurable foods even after they already had the feeling of being full.
According to researchers, the premise that hunger made food look more appealing was a widely held belief. In fact, individuals who strolled through grocery store aisles on an empty stomach only went home with a full basket and an empty wallet.
The power of Ghrelin !!
Previous studies have shown that a certain hunger hormone called ghrelin, which the body produced when it was hungry could act on the brain only for the brain to trigger this behavior of overeating.
Researchers wanted to show that there may be situations where individuals were driven to venture out and then seek and eat very rewarding or delicious foods even if they were full, had no other reason to bust simply followed as if their brain were telling them to.
Studies conducted in the past have found that increased levels of ghrelin to intensifying the rewarding or pleasurable could have the same effect as an individual who experienced levels of high levels of satisfaction after consuming drugs or alcohol. Researchers suspect that ghrelin might also increase specific rewarding aspects of eating.
What do researchers mean by “Rewards”?
Researchers defined the term rewards as something that had the ability to make individuals feel better.
These so-called rewards could give individuals sensory pleasure, and could also motivate them to work in order to obtain them. Likewise, they may also help individuals reorganize their memory so that they can remember how to get their hand son the so-called rewards.
According to one researcher, the idea was to determine why a person who was already stuffed from lunch still ate food and wanted to eat more of a high-calorie dessert.
The Study !!
For the study, the researchers conducted two standard behavioral tests.
In the first test, they evaluated whether mice that were fully sated preferred a room where they had previously found high-fat food over one that had only provided regular bland chow. They found that when mice in this particular situation were administered with ghrelin, the mice strongly preferred the room that had been paired with the high fatty diet. While the mice without ghrelin showed no preference
Researchers felt that the ghrelin prompted the mice to pursue the high-fat chow because the mice remembered how much they enjoyed the food. It didn’t even matter that the room was empty, the mice still associated the room with something pleasurable
Researchers also found that blocking the action of ghrelin, which was normally secreted into the bloodstream upon fasting or caloric restriction, prevented or stopped the mice from spending as much time in the room they associated with the high-fat food.
For the second test, the team wanted to see for how long the mice would continue to poke their noses into a hole in order to receive a pellet of high-fat food. Researchers found out that the ice that didn’t receive ghrelin gave up much sooner than the ones that did receive ghrelin.
The Conclusion !!
Researchers conclude by saying that since mice and humans shared the same type of brain cell connections and hormones as well as similar architectures in the so-called “pleasure centers” of the brain. In addition to it, the behavior of the mice in this study was consistent with pleasure or reward-seeking behavior seen in other animal studies of addiction.
Researchers are now looking to take up further researches to determine which neural circuits in the brain region regulated ghrelin’s actions.
The research was carried out by Dr. Mario Perello , a postdoctoral researcher in internal medicine, Dr Jeffrey Zigman, assistant professor of internal medicine and psychiatry at UT Southwestern along with a team of researchers.
Obese people felt fuller soon than people of normal weight!!
Researchers found that the number of people in the world who are obese has doubled since the year 1980. Attempts made to halt the progress of this pandemic are now reliant on more accurate knowledge of how obesity occurs. This is what a research group targeted to find out by comparing feelings of satiation among people of normal weight and those people who were obese.
In the study, the researchers found that obese people tend to eat faster. The obese individuals took less time to feel full than people of normal weight and although they had spent less time eating, they consumed more calories.
Time to Satiation !!
The research team asked twenty people of normal weight and twenty people who were obese to consume a nutritional drink in the morning on an empty stomach. The individuals were then allowed to drinks as much as they wanted, and as quickly as they wanted.
For a period of every three minutes, they were required to indicate how full they felt. On average these obese people reported feeling full after just ten minutes, four minutes earlier than those of normal weight.
However, during this ten minute period, the individuals consumed on average approximately 85 kcal per minute compared with around 50 Kcal per minute consumed by the test subjects of normal weight.
Researchers observed that despite the shorter period of consumption, obese people consumed around 140 kcal more before they felt full.
When eating slowly !!
Researchers concluded that eating even just 100 kcal a day more than the recommended amount can cause weight gain. This alone was the reason why the speed of eating was a potential contributing factor in obesity. And while making changes to people’s eating habits were difficult , the new results indicated that treatments focusing on such approaches were correct.
Researchers recommend that individuals to eat slowly as it was not only healthy but that the practice could help people lose weight.
The study was conducted by Christoph Beglinger and a team of researchers at the University Hospital in Basel.
Seven ways to feel full without overeating !!
In a certain monthly issue of Food Technology magazine published by the Institute of Food Technologies (IFT), contributing editor Linda Milo Ohr write about studies that showed how by eating certain nutrients and foods may help curb appetite and keep a person feeling fuller longer. Some of these include -
Protein: Adding one protein to breakfast everyday could contribute to improved satiety and diet quality (Leidy, 2013 ).
A second study showed that daily consumption of a high protein afternoon snack that contained soy led to an improved appetite control, satiety and decreased unhealthy evening snacks in adolescents(Leidy, 2014). Whey, soy, pea and egg protein could contribute to the feeling of fullness.
Whole Grains and Fiber: By replacing whole grain bread with refined wheat bread is associated with decreased hunger, higher levels of fullness, and a decreased desire to eat(Forsberg 2014).
Oats increased appetite-control hormones by 4 hours after a meal, whereas rice-based foods did not.
Eggs: Eggs are one of the densest proteins in the vegetarian category. It has been shown that eating one egg with breakfast can help to decrease hunger between meal times (Vander Wal,2005)
Almonds: The healthy fats in almonds reduced hunger and improved dietary vitamin E intake 9SAlmond Board of California, 2013). People who consumed 1.5 ox of dry roasted, lightly salted almonds every day helped satiate their hunger without increasing body weight (Tan and Mattes 2013).
Pulses: A part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are very high in protein and low in fat and are also proven to contribute to a feeling of fullness after consuming (Li,2004).
Saffron Extract: This type o extract was shown to have a beneficial effect on appetite, mood, and behaviors relating to snacking (Gout,2010), which helped decrease overeating linked to habit or stress.
Korean Pine Nut Oil: This kind of nut was found to have high levels of healthy, natural fast, which were shown to release the satiety hormone, cholecystokinin (Einerhand,2006)