Tag Archives: full

Temptation in the 20%: How to Stop Eating When You’re Full

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Hara hachi bu is a Japanese term that roughly translates to “eat until you’re 80%  full.” It sounds simple, I know, but many deeply profound concepts wear a simple shell. This is one of them. Hara hachi bu is sound advice for many reasons. It takes your brain about 20 minutes to register how much your body has eaten, for instance, so stopping when you feel about 80% full means you’ll likely top off around 100%. It also gets you tuning in to every bite rather yielding to the temptation to mindlessly barrel through a burger.

temptation-stop-eating-full

For me, though, that 80% is the border over which the battles of will are fought. Here’s a snippet of what my brain sounds like when I’m eating a so-juicy-and-delicious-all-I-can-do-is-close-my-eyes-and-hum burger and I hit my 80% mark.

Willful Me (turning a shoulder to Mindful Me): “Shut up, I’m eating.”

Mindful Me: “You know, you’re just going to feel like crap if you eat the whole thing.”

Willful Me: “I’m not listening, I’m not listening …”

Mindful Me: “Seriously, why don’t you just put the rest down and take it home.”

Willful Me: (suddenly taking faster bites): “But there’s really not enough left to take home.”

Mindful Me: “Then why don’t you just put down those last couple bites so you don’t stuff yourself and you can feel a bit better about this whole thing.”

Willful Me: (holding the last bite in front of my mouth): “But I WANT this burger!”

I’ll bet if you miked everyone’s minds at that burger joint you’d hear a lot of conversations that sound like this.

The problem is, we don’t have much experience in listening to our bodies and stopping when we’re full—much less 80% full. Instead, we’ve just re-engineered our food so that we can eat more and more and more of it (oh, I remember the glee when Snackwells would come out with a new cookie flavor). Or we’ll “lighten” something up with the implicit notion that we can eat more of it.

But that’s missing the point.

When we ignore our body’s cues for the sake of … MORE … we’re snubbing our nose at the complex, wonderful system that connects our brains to our tummies.

FYI, I did feel awful after eating that whole burger. I was nauseous and uncomfortable all night, and was mentally flogging myself with guilt (“what was I THINKING?”). But I had another experience with another burger a few months later that felt entirely different.

I cut the burger in half and luxuriated in every bite of the first half. Then I noticed myself starting to feel full. I waited for a few minutes, sipping my beer, and noticed that I continued to feel more full even without eating more. Sure, I was still eyeing that other half. But I remembered how it had felt when Willful Me had had her way last time and, finally, I pushed my plate away.

“I’m done,” I said.

“Aren’t you going to have any more?” Christopher asked?

“No,” I answered. “I’m done.”

I felt great. I felt respectful. I felt at peace.

I’m not saying I’ve mastered the territory struggle for that 20%, but I have learned a few battle lessons. Here’s what helps me stop when I’m 80% full:

  • If you’re at a restaurant and you’ve got a big plate of food, create a smaller portion of it for yourself somewhere on your plate. If you’re at home, start off with a smaller portion. Then let yourself enjoy it with abandon (no guilt allowed!) and less temptation to keep eating.
  • If you catch yourself having a conversation like mine above, try to deliberately subvert your Willful Self. Argue back (“you know what, YOU shut up!”). Throw in some hot buttons (“Fine … if you want to feel like a helium balloon all night, go ahead. I’ll bet you’ll feel great at the pool tomorrow too.”). Your Willful Self is not playing by the rules or being rational, so throw in some curve balls to take control away from her.
  • Know, KNOW that you are not saving any starving children by eating the second half of your burger. Yes, it’s probably going to go to waste. So next time, you find someone to share it with.
  • Take a break. When you start to feel not hungry, just hit the pause button for a few minutes. It will give you time to check in with how you feel and helps disengage the autopilot that your Willful Self may have you on.
  • When you’re feeling somewhere around 80%, DECLARE it. Say, out loud, to yourself and/or the table, “I’m done.” It’s powerful.
  • Don’t believe your Willful Self when she plays the card of “but if you don’t eat it all, you’ll be hungry again in an hour.” If you get hungry again in an hour, you can have a snack.

Give these a try and let me know if they work for you!

Be Slim and Satisfied

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Or, more accurately, satiated. Satiety is what we feel when we’ve had enough; it’s what makes us stop eating and what keeps us full. As we amass more and more scientific research on the subject—on both sensory-stimulated behavior and physiological mechanisms—a more complete picture is emerging on just how our appetite is controlled.

Sensory stimuli related to taste and smell are part of the satiety equation. Three sensory phenomena act in concert to make food less appealing to us—both what we’re eating and what’s left on our plates—after we’ve had our fill. Another aspect is a particular hormone released by our GI tract to tell our brains we’re full. The bulk of the research being done on satiety, in fact, focuses on how to stimulate this “satiety hormone” to trick the brain into feeling full; which, quite frankly, troubles me. At least one study, supported by a handful of major pharmaceutical companies, concluded that drugs that “exploit the body’s satiety signals” will play a crucial role in the future.

Personally, I’d rather we focus on becoming more aware of the innate signals our bodies are giving us and the foods that are naturally satiating.

slim-satisfiedBack in 1995, Susanna Holt, Ph.D, found that certain foods will fill us up faster and make us feel full longer. Through her studies, Holt developed what she called a Satiety Index. She fed subjects 240-calorie portions of 38 different foods, had them rate their appetite on a 100 point index (with white bread being 100) every 15 minutes for two hours, and measured the amount of food they ate at a buffet after that period of time. The results showed that satiety varied greatly from a croissant (at 47 on the index) to boiled potatoes (323) to oatmeal (209).

Between this original study and a later, similar one limited to different kinds of bread (also conducted by Holt), two factors seemed to correlate quite highly to satiety: energy (or caloric) density and Glycemic Load (GL). The energy density of a food refers to how many calories are packed into a given weight. For example, ounce per ounce kale has far fewer calories than chocolate, which means you have to eat much more kale—by weight—to get to the same amount of calories you’d get from a small amount of chocolate. Setting aside other factors, sheer volume alone means you’ll feel a lot fuller on 240 calories of kale than you will chocolate.

Glycemic Load, on the other hand, has to do with how great of a rise in blood sugar a particular food triggers. Foods with a high Glycemic Load, like pancakes from a box mix (at 38 on the GL scale), trigger a more dramatic rise in blood sugar than foods with a low Glycemic Load like lentils (which  scored a 5). This lines up with Holt’s note in her latest study that breads that were “difficult” to eat—the bulkier, grainer breads that required more chewing—had a higher satiety factor. In other words, foods that are highly refined and don’t require much work on our parts, externally or internally, don’t satiate us as much.

Do you notice a recurring theme here on NOURISH Evolution? Inherently healthy food also helps us maintain a comfortable weight. This was a revelation to me as I discovered different facets of this canon with each piece I wrote for various publications, and it’s a revelation I’m hoping to pass on to others—to come to in their own way, in their own time—through the articles here on NOURISH Evolution.