How to Shrink Your Gut Using the False Full Approach and Outsmart Your Stomach

While in college I had this room mate who would never eat bread with any of his meals. When we ate in the dorm's dining hall he would remove the bread from his sandwich and only eat the inside contents. When we would go to a fast food restaurant and order a hamburger, he again, removed the contents and discarded the bread. Because I knew his reasoning, I was no longer surprised by his actions after the first couple of weeks, but I was always intrigued by people reaction to his action and even more so by their reaction when he answered their question regarding why he threw his bread away... "Because it gives you a false full."

The false full concept is catching on as a new weight loss aid. Outsmarting your stomach to believe it is full means you eat less food. Reducing your caloric intake is one of the key ways to lose weight. There are a number of different way to outsmart your stomach and create a false full such as eating slower by chewing on your food longer, or sitting down at a fully set table to eat at every meal (the whole nine yards; place mat, silverware setting, full dishes setting and stemware. It a mind thing, but it works according to researchers, you consume less at the next meal), and consuming false full foods. False full foods also known as belly filling foods create the feeling of a filled stomach even though you only consumed a small portion. A couple ounces up to a one cup serving of these belly filling foods not only satisfy your hunger for hours after you have eaten them, they also provide needed nutrients, fiber, protein, and healthy fat.

There are a number of false full foods to choose from, here are five to help you get started;

A hand full of Almonds which is approximately an ounce contains 6 grams of protein, and 9 grams of healthy mono unsaturated fat. They are an excellent snack belly filling food.

All legumes provide the body with a ton of good nutrients, but Black Beans are far superior. There are 15 grams of protein and fiber in a single cup. Added to a green garden salad, black beans will silence the growl of the most ferocious stomach.

The stick to your ribs, breakfast staple Oatmeal, can actually be consumed at anytime during the day when your need to curb your appetite and satisfy the hunger pains. A one cup serving contains 4 grams of fiber and will literally stick to your ribs.

Quinoa, like oatmeal is a whole grain cereal that will hold back the desire to eat for a while. It cooks up like any grain and contains the same muscle building protein found in eggs and meat. Its versatility enables you to prepare it in a host of delicious mouthwatering ways. Quinoa is a delicious, belly filling, hunger fighter, truly a dieter's dream food.

The final satisfying belly filling option is Salmon. There are 22 grams of protein in a 3.5 ounce serving and it is also a top source of omega 3 fats. A heavy fish, it will fill you up without filling you out.

Using these false full foods will enable you to shrink your gut in a short period of time. Stop consuming calories quicker than your body can say "I'm full. Start adding belly filling foods to your menu, then begin listening to your gut. It will begin asking you; are you really hungry, or do you just think you are?

Resource: Outsmart Your Stomach - Men's Health - October, 2008