Sometimes it’s hard to find a meal that will keep me satisfied until it’s mealtime again. Some days it’s no problem at all. Why? I’m trying to figure out the pattern.
Years ago, I took some online diet test that was designed to separate people into 3 groups – those who need primarily protein, those who need primarily carbs, and those who need a balance of the two at each meal. I don’t remember much about the site or whether there was science to support it. I have seen anecdotal evidence that make the premise feel true.
I tend to believe that I feel best with a balance, but I can still feel inexplicably hungry after eating plenty of calories. And I can feel full after eating not nearly enough. Sometimes the most frustrating thing to understand is why I feel hungrier 30 minutes after I eat than I did before I started.
Most likely, the explanation is that my gut/brain connection does not function optimally. When we eat, nerve receptors in the stomach sense when the stomach is full. They send a signal to the brain that should result in a sensation of fullness.
Conditions like stomach ulcers, IBS, and reflux can contribute to feelings of early satiety. It stands to reason that any intestinal damage due to celiac disease could affect the messages that travel from my gut to my brain.
The specific cause may not be diagnosable, but knowing my senses are off kilter is important. Being aware can help me make sure I ingest enough nutrition, and also help me stop eating before I consume calories I don’t need.
Of course, that’s all easier said than done. If I don’t feel hungry, it’s hard to get myself to eat. If I feel like I’m starving, it’s hard to keep myself from eating until I feel full – even if that means eating way more than I should eat.
Trial and error tell me that to keep things even keel I need a meal with red meat every two or three days. I need a little protein along with carbs in the morning. Lunch and dinner should include a bulky salad, black beans, or a baked potato along with protein, fruit, and gluten-free crackers or bread. Other vegetables are great, but don’t often do much to make me feel full.
Eating at regular intervals spaced about 3 hours apart gives me the best results as far as keeping my energy steady and avoiding major feelings of hunger. When eating often, the amount doesn’t have to be large.
I may never get the puzzle exactly right, but doing the things I know work as frequently as possible can at least help keep me satisfied.
