1. Appetite Control & Eating Out1

2. Appetite Control What is it that satisfies our appetite?
Satiety encompasses physical properties like smell, taste, texture and temperature as well as the emotional and psychological aspects of eating
What controls our appetite?
Appetite is coordinated in an area of the brain called the hypothalamus which also controls a lot of emotional responses
No wonder then that we revert to poor eating practices as a result of an emotional response – e.g. drinking alcohol or eating chocolate and other ‘comfort’ foods
Habits – e.g. tea with a biscuit
The Appetite Mechanism
It’s never too late to change the way you eat! By understanding hunger and satiety (the feeling when you are happily full - not stuffed to the rafters) you will be able to feel well, both physically and mentally, after eating. Satiety, or sensory satisfaction (appetite), encompasses physical properties such as smell, taste, texture and temperature as well as the emotional and psychological aspects of eating.
Appetite is co-ordinated in an area of the brain called the hypothalamus, which also controls a lot of emotional responses. So it is no surprise that many people revert to poor eating habits as a result of an emotional response, e.g., drinking alcohol when stressed, eating chocolate when upset, etc.
As a society we are less attuned to the messages that our brain is giving us as a result of poor habits. We need to learn when we have had enough to eat not necessarily when there is no food left – we are not at risk of starvation if we do not clear the plate or if we reduce the portion size to something more appropriate.
There are four key signals recognised by the satiety centre of the brain and the more of them we engage the more likely we are to listen to what our brain is telling us: Taste, Smell, texture, temperature 2

3. Appetite Control – top tips
The more key signals we engage when eating the more
likely we are to listen to what our brain is telling us.
Chew your food, don’t gulp
Vary taste, texture and temperature
Repetition
Stomach stretch receptors
Relax
Drink
Eat without guilt
There are four key signals recognised by the satiety centre of the brain and the more of them we engage the more likely we are to listen to what our brain is telling us:
Chew your food don’t gulp!
Within the jaw are stretch receptors that respond when you chew. The more you chew the more time you take over eating, the greater the feeling of ‘fullness’.
Vary taste, texture and temperature
If you have a variety of tastes, textures and temperatures within a meal your mouth has greater opportunity to register satisfaction. Foods that satisfy us the most are those that satisfy more than one of our senses simultaneously, i.e., they look good, smell good, taste good, feel good in the mouth and even sound good! Adding a few croutons to a bowl of soup can make the soup more satiating simply by stimulating more senses.
Repetition!
The more times you lift your hand to your mouth to deliver food the greater the satiety. So cut your food up smaller and eat smaller mouthfuls more often to feel fuller.
Stomach stretch receptors
There are stretch receptors in the stomach wall that let you know when you’re full. Unfortunately there is a slight lag between being full and realising you’re full – why when you’ve wolfed the curry down you then feel too full a ½ hour later! Also low fibre foods pass through the stomach very quickly, which does not allow much time for the signals to be sent so sweets and fatty foods (low fibre) pass through the stomach quickly providing lots of calories but little satiety. The converse is true for fruit, vegetables, pulses and wholegrain bread, pasta and rice. These foods have thick cell walls and take longer to break down in the stomach, they swell in the presence of water (sip water during meals to add to your 2 litres a day!) and send lots of signals to the brain making you feel full and contented.
Relax
The digestive system consists of a collection of glands and muscles. It requires a lot of oxygen to work efficiently. If you get up and rush around immediately after (or worse, during) a meal oxygen is diverted to other muscles, which can lead to indigestion, stomach cramps and poor absorption of nutrients and subsequent bloating. So sit down to eat a meal and give yourself a chance to feel satiated.
Drink
Drinking water does not interfere with digestion and can help fibre to swell and stimulate the stretch receptors mentioned in 4. Wine can be an excellent digestion aid (in moderation – one or two small glasses not bottles!!!).
Eat without guilt
Not all foods are equal. Some we enjoy more than others and often they are not so healthy. Provided you are in control of your diet and you are controlling the direction your body composition is heading in general, then ALL foods can be enjoyed. It is a question of balance. If you can eat a healthy ‘virtuous’ meal 90% of the time then eat and enjoy an ‘indulgent’ meal, without guilt, for the remaining 10% - just make sure it is 10%!!! 3

4. Supporting Appetite Control
Thermo Complete
Combining a potent blend of carefully selected herbs that work synergistically to help you cope better with the challenges of weight management
Encourages a feeling of invigoration
May assist in balancing blood sugar and so help with cravings and appetite
Used by the ancient Greeks as a slimming aid 4

5. Eating Out What choices do you have? What about attending buffets?
Chinese – Chop Suey
Kebab – Chicken Kebab
Indian – Chicken Tikka Pieces
Pub Meal – Gammon + Veg + ½ jacket potato
Dressings -steer clear of gravies and creamy sauces
Other Tips – No dessert, light starter, skip the bread
What about attending buffets?
The body is programmed to seek variety making buffets an incredible temptation
Try snacking before you go to reduce your appetite
Make sure you drink plenty of water
Only make ONE visit 5