Jacqui Lewis - BHSc Nutritional and Dietetic Medicine
Levels of Hunger
Think about these levels of hunger as you eat and with practice you will be able to stop right where you need to be.
LEVELS OF HUNGER
Weak, headache, confusion, slow movements, low blood sugar.
Very uncomfortable, light headed, irritable, unable to concentrate.
Uncomfortable hollow feeling, stomach rumbling.
Slightly uncomfortable, just beginning to become aware of and feel hunger.
Comfortable, you are satisfied but could eat a little more.
Many emit a signal, usually a hiccup, sniffle or sneeze at the back edge before moving to level 7.
Full and feeling that you don’t really want another bite.
This is just a little beyond where you want to be.
You feel a little bit uncomfortable.
Feeling this way normally initiated by foods that go down easily but swell such as rice, pasta and bread.
You are overfull.
If you are eating fast, your body won't register how full you are for about 20 minutes.
So always wait 10-15 minutes before dishing up seconds.
You'll probably find after this time, you are feeling satisfied. If not, then always start with more protein first.
Protein First Works
It doesn’t matter how much is on the plate if we use
‘Protein First’ and ‘Vegetables Second’ as our portion control and only eat until we
are comfortable and satisfied, somewhere between Bariatric Level 5 and 6.
As a guide, fill your plate with a serve of lean protein with salsa or sauce and 1/2 cup lower carb vegetable or chopped salad.
1-2 small chicken thighs braised in pasta sauce with broccoli
tomato and cucumber salad
or sautéed spinach
Eat 1/2 of your protein first, 1/2 the vegetable second then go in for small alternating bites of
protein and vegetable until you recognize you are at a soft fill level of 6.
Thinking about levels 5 through 9 while eating is very empowering.
BHSc Nutritional and Dietetic Medicine
- What Will Keep You Feeling Satisfied and Healthy
- What Are the Sneaky Diet Saboteurs?
- What’s All the Fuss About Protein?
- Let's Have a Good Look at Gut Health