Saturation is a condition in which we feel fullness in our stomach, and we hold back hunger for a while after eating. The feeling of satiety is caused by the secretion of leptin in the blood that continues to move until it reaches its receptors in the brain (the hypothalamus or hypothalamus) in the brain, thus stimulating our feeling of satiety and the body's inability to store energy. But the disadvantage of this hormone is that it has an inflammatory effect of inflammation, which explains why the increase in inflammation in people with obesity.

There are many ways we can help ourselves feel full after eating, so these methods can help us manage our appetite and maintain a healthy weight.

• Why should we understand the state of satiety?
  We eat the food around us every day, and sometimes it is difficult for us to control how much we eat and thus maintain our healthy weight. On the other hand, preventing ourselves from eating sometimes makes us feel hungry and deprived, which may have negative effects on our mood and motivation to adhere to the goals of health food. Is it possible to control how much we eat without feeling hungry all the time?

Saturation is a state of fullness in our stomach after a meal. This sense has an important role in controlling how much we eat. If we really feel full after a meal, it is likely to curb hunger for a longer period, and we may eat less food at the next meal.

However, if we are not fully satisfied, we are likely to feel hungry more quickly and tend to snack between meals or eat more food at the next meal. From here we need to understand how to enhance the feelings of satiety after eating, so that we control the amount of meal we eat.

• What happens in the body even makes us feel full?
  We mentioned that there is a hormone called leptin that begins to secret when we begin to consume food or drink, which makes the brain generates a response to the following:

Sensory experience (appearance, smell, taste, texture, etc.) when consuming food or drink.
2 - hormones that are secreted during the process of digestion and absorption of food or drink.

1. We think about how food or drink can fill our stomach.
2. Expansion of the stomach.

Although these advanced mechanisms exist in our bodies to control our energy consumption, people still eat even when they feel full or resist eating when they are hungry.

• Other factors that affect our eating behavior as well as signs of satiety issued by the body, such as:

1. The social status of the eating situation (eg, the number of people invited to eat the meal).
2. The taste of food or drink (ie how much pleasure we feel during the intake).
3. The surrounding features (such as food availability and advertising).
4. Variety of food and drink available.
5. Levels of physical activity.
6. Sizes sizes.
7. Our emotional state.

• Are there tips on how we feel full?
  We can enhance feelings of satiety to help us control how much we eat, by following these seven tips to feel full:
  High-protein foods can make us feel fuller than high-fat or carbohydrate foods, so we can eat some proteins at every meal to make us happy.

Foods rich in protein include meat such as chicken, beef, fish, eggs, nuts, beans and legumes. Here, you should choose foods with lower fat, eat leaner pieces of meat, with the fat cut visible, while avoiding the skin on poultry.

1. Foods with high fiber content promote our feeling of fullness, so try to eat plenty of high-fiber foods in our diet, such as bread, cereals, vegetables, beans, beans, fruits and vegetables.

2. Alcohol should be avoided because it raises short-term appetite and is likely to help to eat more food and thus lose control of weight gain.

Try to eat lots of low-energy foods in your diet such as fruits and vegetables, whole grains, and foods that contain plenty of added water when cooking, such as soup and low-fat foods. Choosing these types of foods helps reduce Calories without having to eat smaller portions. Energy intensity refers to the amount of energy (calories) per gram of food.

1. Chewing food for a longer period helps you eat less during that meal, and makes us feel fuller afterwards.

2. Focusing on food while eating can help us feel fuller. Other stimuli, such as watching TV and others, should be avoided when eating a meal.

Try to limit your intake of high-calorie beverages, such as sugar-sweetened soda and flavored milk, as there is some evidence that liquid calories are less saturated than calories in solid foods.