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To curb your hunger, trade in that protein drink for a thick protein shake or grilled slab of meat. A more solid form of protein can keep you feeling fuller throughout the day than the liquid kind, reports the journal Obesity.
In the study, researchers served 10 healthy males a whole steamed chicken breast or blended steamed chicken breast (think: thick chicken soup) on two separate lunch sessions. The meals were controlled for calories, weight, and volume.
When compared with the soupy drink, the solid chicken meal was better at suppressing subjects’ hunger and desire to eat. For example, 20 minutes after lunch, the solid chicken breast group rated their hunger at 52 on a 1 to 100 scale; the blended chicken group, 79.
“The higher satiation can be caused by a higher oral exposure caused by the need to chew the solid meal, while a soup is swallowed more rapidly,” says study author Mieke Martens, a Ph.D. student in the department of human biology at Maastricht University in The Netherlands. Not to mention, blended chicken breast doesn’t sound very appetizing.
Another option: Just make your protein shake thicker. A dense shake is more satiating because it spends a longer time in your mouth and stomach, Martens says. Add extra ice, a banana, or xantham gum powder, he recommends. Fill it in with a few of the 12 Best Smoothie Ingredients.
And to make your smoothie a hunger-fighting powerhouse, use a blend of whey and casein proteins. Casein protein fights hunger by staying in your stomach longer, a new study finds.
In the study, researchers served 10 healthy males a whole steamed chicken breast or blended steamed chicken breast (think: thick chicken soup) on two separate lunch sessions. The meals were controlled for calories, weight, and volume.
When compared with the soupy drink, the solid chicken meal was better at suppressing subjects’ hunger and desire to eat. For example, 20 minutes after lunch, the solid chicken breast group rated their hunger at 52 on a 1 to 100 scale; the blended chicken group, 79.
“The higher satiation can be caused by a higher oral exposure caused by the need to chew the solid meal, while a soup is swallowed more rapidly,” says study author Mieke Martens, a Ph.D. student in the department of human biology at Maastricht University in The Netherlands. Not to mention, blended chicken breast doesn’t sound very appetizing.
Another option: Just make your protein shake thicker. A dense shake is more satiating because it spends a longer time in your mouth and stomach, Martens says. Add extra ice, a banana, or xantham gum powder, he recommends. Fill it in with a few of the 12 Best Smoothie Ingredients.
And to make your smoothie a hunger-fighting powerhouse, use a blend of whey and casein proteins. Casein protein fights hunger by staying in your stomach longer, a new study finds.
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