Who hasn't taken a trip to the harbour, for a fish auction at their vacation destination, or early in the morning to get fish fresh out of the water? Fish, shellfish and crustaceans are the stars of summer dishes.
Satiety, the key to slimming!
Feeling full seems obvious, banal. Wrongly so, because many of us have a poor understanding of this sensation and don't know how to identify it, recognize it, and most importantly, respect it.
- What is satiety?
It is important to distinguish between satiety and satiation. Satiety is the state of physiological non-hunger, whereas satiation is the disappearance of the desire to eat a specific food. Thus, you can be satiated with a main course but still want dessert. Only at the end of the meal, when you no longer need anything, does satiety arrive.
- How to recognize your fullness?
The first important point to make is that in order to feel full, you must first have felt hungry. However, many of us don't let ourselves get hungry by eating at fixed times, before true hunger sets in, or confuse it with other sensations like frustration or anxiety. Thus, if we start eating without even being hungry, it is all the more difficult to recognize satiety.
Knowing how to recognize hunger
Physiologically, hunger is a sensation that appears when the blood glucose (sugar) level drops below a certain point. It manifests as stomach rumbling, a sensation of emptiness in the stomach, and a slight physical weakness. Once the feeling of hunger is well established, you are ready to recognize satiety.
NB: Professional and social constraints do not always allow us to adapt meal times to our hunger. This is not serious, but try as soon as you have the opportunity (evenings, weekends, holidays, etc.) to listen to your body and wait for hunger before eating.
Listen to your desires, your sensations
Our nutritional needs are dictated by cravings that it is essential to know how to listen to and take into account. For example, a protein deficiency is expressed by an attraction to foods rich in protein (fish, meat, eggs), and a magnesium deficiency by a craving for chocolate. By listening to your cravings, you increase your chances of eating a balanced diet, with pleasure and without excess.
Take your time
The meal should be a moment of relaxation and last at least 20 minutes. This is the time your brain needs to receive the satiety signal. Furthermore, this message is greatly disrupted by parallel activity during the meal. Thus, avoid meals in front of the television and, whenever possible, meals eaten on the go, while walking, or while working.
- You don't have to finish your plate!
While recognizing satiety is one thing, stopping eating at that moment is another, and no less important! However, it is essential to know how to do it. Think about it: your body no longer needs it, and any excess is potentially bad for your health. Even if it's tricky not to finish your plate when invited out or to put an end to all the upbringing you received, which boils down to "finish your plate!", keep in mind that this doesn't necessarily mean "throwing away" and therefore "wasting." There's nothing stopping you from saving your leftovers or asking for a doggy bag.
Satiety, the key to slimming!
Feeling full seems obvious, banal. Wrongly so, because many of us have a poor understanding of this sensation and don't know how to identify it, recognize it, and most importantly, respect it.
- What is satiety?
It is important to distinguish between satiety and satiation. Satiety is the state of physiological non-hunger, whereas satiation is the disappearance of the desire to eat a specific food. Thus, you can be satiated with a main course but still want dessert. Only at the end of the meal, when you no longer need anything, does satiety arrive.
- How to recognize your fullness?
The first important point to make is that in order to feel full, you must first have felt hungry. However, many of us don't let ourselves get hungry by eating at fixed times, before true hunger sets in, or confuse it with other sensations like frustration or anxiety. Thus, if we start eating without even being hungry, it is all the more difficult to recognize satiety.
Knowing how to recognize hunger
Physiologically, hunger is a sensation that appears when the blood glucose (sugar) level drops below a certain point. It manifests as stomach rumbling, a sensation of emptiness in the stomach, and a slight physical weakness. Once the feeling of hunger is well established, you are ready to recognize satiety.
Note: Professional and social constraints do not always allow us to adapt our meal times to our hunger. This is not a problem, but try as soon as you have the opportunity (evenings, weekends, holidays, etc.) to be attentive and wait until you are hungry to sit down at the table.
Listen to your desires, your sensations
Our nutritional needs are dictated by cravings that it is essential to know how to listen to and take into account. For example, a protein deficiency is expressed by an attraction to foods rich in protein (fish, meat, eggs), and a magnesium deficiency by a craving for chocolate. By listening to your cravings, you increase your chances of eating a balanced diet, with pleasure and without excess.
Take your time
The meal should be a moment of relaxation and last at least 20 minutes. This is the time your brain needs to receive the satiety signal. Furthermore, this message is greatly disrupted by parallel activity during the meal. Thus, avoid meals in front of the television and, whenever possible, meals eaten on the go, while walking, or while working.
- You don't have to finish your plate!
While recognizing satiety is one thing, stopping eating at that moment is another, and no less important! However, it is essential to know how to do it. Think about it: your body no longer needs it, and any excess is potentially bad for your health. Even if it's tricky not to finish your plate when invited out or to put an end to all the upbringing you received, which boils down to "finish your plate!", keep in mind that this doesn't necessarily mean "throwing away" and therefore "wasting." There's nothing stopping you from saving your leftovers or asking for a doggy bag.
OUR OTHERS TIPS
The heat is back! You're now better prepared to face the heat, but do you know why your appetite isn't so good in these conditions? And above all, what precautions should you take with regard to your diet?
Summer is the perfect time to fill up on vitamins (A, B, C...) and minerals (magnesium, iron, zinc...). They belong to the family of micronutrients, nutrients we need in very small quantities (micrograms or milligrams) but which are nonetheless essential to our health. They must be provided by the diet, and have the advantage of being calorie-free.
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