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Anonymous
I found this method effective for me
It takes about 20 minutes for the feel-full proteins to become fully active after you begin eating. If you wish to control your appetite and reduce the number of calories you eat, you can make this lag time work to your advantage. The best way, according to experts such as Bowden, is to effectively spoil your appetite by consuming a small appetizer 10 to 20 minutes prior to your main meal. "Eating an appropriate appetizer will cause the CCK level in your gut to spike just as you sit down to eat your meal, so you will feel full faster and eat less," Bowden explains.
Your appetizers should contain just enough calories (50 to 100) to stimulate your feel-full proteins. They should also contain the nutrients known to be the most powerful satiety activators. "Research has shown that certain key nutrients are especially potent CCK activators," says Steven Peikin, M.D., professor of medicine at the Robert Wood Johnson Medical School in Camden, New Jersey.
High concentrations of the most effective craving killers are found in olive oil, macadamia nut oil, flaxseed oil, almond oil, peanut oil and other healthy cold-pressed oils. Consuming a small amount of foods rich in these oils will activate your appetite-control switch before you begin eating a meal. Other effective hunger squashers include soy and dairy proteins.
Soups work especially well as light, filling appetizers. Thanks to their liquid form, broths take up a lot of space in the stomach, acting as a feel-full protein activator. In one study by Rolls, participants who ate a bowl of soup before a lunch entrée consumed 20 percent fewer total calories than participants who skipped the soup and just had the entrée.
Try consuming any of these healthy appetizers before a meal, and take advantage of the resulting fullness by serving yourself smaller portions than you normally do. Don't worry, you won't go hungry!
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