It is certain that most of us have experienced eating well-balanced meals to a point where we were full but we just couldn’t stop ourselves from eating more. Don’t fret as there is a scientific reason to describe the phenomenon you’re experiencing, which is known as, sensory-specific satiety.
What this basically means is that when you eat one type of food, you have a tendency of not having appetite for that food when compared to other foods with different tastes, textures, and colors. The Sensory-specific satiety phenomenon explains why it is difficult to avoid overeating at a buffet and why you can’t help but have dessert after you’ve ate too much.
It is necessary to avoid ending a meal feeling uncomfortable as a result of being too full. Here are three ways you can stop your brains desire to keep eating and maintain a healthy balance.
Plan Your Meal Ahead
Planning your meal ahead is a good way of preventing your subconscious mind from being in control and planning to make choices of foods that won’t be healthy for you. If your intention is to eat out, it is best you check the menu of the restaurant ahead of time, especially when you’re not starving. Your plan should include if you will be having dessert or any snack afterwards and you should bring yourself to stick with the decision the moment you get to the restaurant.
If you choose to snack after your meal, it is best for you to politely decline any offer to split an appetizer, or share food from a plate where you have a choice to take your fill. If the essence of you eating out is to enjoy a meal you can indulge in, ensure that it is a conscious choice instead of one based on an impulsive or emotional reaction.
Eat A Variety Of Foods
Eating a variety of foods in one single meal is a good way of stopping yourself from eating too much. Employing this strategy will help you to create a macronutrient balance of carbohydrates, proteins and fats. It also helps you expose your body to a broad spectrum of vitamins, minerals, and antioxidants.
The thing to do is to avoid eating a dinner made up of less-than-healthy choices of foods followed by dessert. Make sure your choices are smart and follow up with small amount of dessert that may comprise of dark chocolate.
Make Provisions For Dessert
If you intend to eat pastries or you’re craving chocolate cake, it is important you keep your meal simple. A lot of deserts contain high levels of carbohydrates and it is essential you create a balance by removing some carbohydrates from your main meal.
You can do this by increasing the amount of vegetables you eat. You can also opt for a protein appetizer such as shrimps or chicken with salads or vegetables on the side.
The essence of tweaking your meals is not to restrict yourself from eating healthily but for you to have a balance which is way better even if the goal is not to lose weight. More so, feeling great while you enjoy your meal is a worthwhile thing as you don’t have to necessarily have a mentality of being on a diet.