How to tell you're full: Examples of body feelings

📚 How to Tell You're Full: Examples of Body Feelings

Understanding when you're full is crucial for maintaining a healthy relationship with food. It's about recognizing your body's signals, not just relying on external cues like an empty plate. Here's a quick guide:

Quick Study Guide

• 🧠 Stomach Capacity: The stomach can expand to hold about 1 liter of food.
• ⏱️ Satiety Signals: It takes about 20 minutes for your brain to receive signals from your stomach that you are full.
• 🧪 Hormonal Influence: Hormones like leptin and ghrelin play a key role in regulating appetite and fullness.
• 💡 Mindful Eating: Paying attention to your food and eating slowly can help you recognize fullness cues more effectively.
• 🍎 Fiber and Protein: Foods high in fiber and protein tend to promote satiety.

Practice Quiz

1. What is one of the first signs that you might be approaching fullness?
   1. A sudden burst of energy.
   2. A slight decrease in your eating pace.
   3. A strong craving for dessert.
   4. Feeling extremely thirsty.
2. Which hormone helps signal satiety (feeling full) to the brain?
   1. Insulin
   2. Cortisol
   3. Leptin
   4. Adrenaline
3. How long does it typically take for your brain to register fullness after you start eating?
   1. 5 minutes
   2. 10 minutes
   3. 20 minutes
   4. 45 minutes
4. Which type of food is most likely to promote a feeling of fullness?
   1. High-sugar snacks
   2. Processed carbohydrates
   3. Foods high in fiber and protein
   4. Foods high in saturated fats
5. What does mindful eating involve?
   1. Eating as quickly as possible to finish your meal.
   2. Eating while distracted by screens or other activities.
   3. Paying attention to the taste, texture, and smell of your food.
   4. Skipping meals to reduce overall calorie intake.
6. Feeling a slight pressure in your stomach typically indicates:
   1. You are dehydrated.
   2. You are approaching fullness.
   3. You need more salt.
   4. You are allergic to something you ate.
7. Which of the following is NOT a good strategy for recognizing fullness?
   1. Eating slowly.
   2. Paying attention to your body's signals.
   3. Distracting yourself with TV while eating.
   4. Taking breaks during your meal.