You need not be a fitness fanatic to understand that blending together some vegetables and fruits is an easy and effective way of getting a nutritious, filling meal. But what if your healthy shakes could make that feeling of fullness last even longer?
In a study by the American Journal of Clinical Nutrition, the researchers in the Netherlands gave a small group of men dairy-based healthy shakes that varied in two ways: viscosity (as in how thick) and energy density (as in how many calories).
Through MRI, the researchers studied the contents of the men’s stomachs as they were digested, and they asked the men directly about their current appetites and fullness at regular intervals.
The researchers concluded that the thicker smoothies made the participants feel fuller for a longer amount of time, regardless of whether they contained 100 to 500 calories. The term is “phantom fullness,” and the Dutch scientists suggested that working with this phenomenon could be “effective in lowering caloric intake.”
The research set out to examine the factors that help you feel satisfied after eating: These include the following: Is it a stomach that is literally fuller? or a larger number of calories?
The researchers were not looking for an easy weight-loss advice, but they gave it anyway. That is, to thicken your smoothie up to keep you from eating more at that meal time and after as when you have that 3 p.m. craving.
The most obvious thickener for a smoothie is also the most fattening, which is ice cream. But there are other ways to make your blend a little bulkier. You can try Greek or low-fat yogurt, add a nut butter, use dense fruits such as avocado and banana or use ice, then slurp-up to your stomach’s content.