Fibers are known to lower your cholesterol, lessen the chances of developing diabetes and heart disease and can even control blood sugar levels. Apart from that, fiber helps you feel fuller longer by slowing the digestion process. Make sure to add whole-wheat products, corn, fibrous veggies and fruits in your diet.
No other macronutrient (fat or carbohydrate) will make you feel full longer than protein which is why it’s a good idea to include at least one lean protein source in every meal. It could be an animal source or plant source protein. Proteins also have the highest thermogenic effect of all the macronutrients; it burns more calories through the digestion process than both carbs or fat and is why it’s labeled a fat burning food! Make sure to add at least 1 of White-Meat Poultry, Lean Beef, Milk, Cheese, Yogurt, Eggs, Beans or Soy in 2 meals of your day.
Haven’t you heard of Popeye? Jokes apart, leafy greens like spinach, kale and romaine are rich in various vitamins and minerals. And they help you feel full faster. This is probably because they are extremely water-rich. Water adds density to the vegetables that helps fill you up sans the calories. Secondly, leafy greens are rich in the B-vitamin folate, which according to a study helps you lose more weight! Eat Spinach, Kale, Romaine, Broccoli, as a salad, or just boil and salt them; or search the web to make delicious meals of the greens.
We have already talked about Water requirement of our body and being smart about fulfilling it but do you know that besides being necessary for optimal health, it may help fill you up and lead to weight loss? One such study has shown that participants who drank two 8-oz glasses of water right before their meals, had about 70-90 fewer calories at that meal. Plus, often at times, our body confuses thirst for hunger. So next time you’re feeling hungry, try drinking a glass of water to see if that helps before you reach for that bag of chips.
A study done by University of California, San Francisco revealed that fructose (sugar) in the soda may trick us into craving more food, even when we’re full. The fructose in soda does this by hindering our body’s ability to use leptin, the hormone that tells us when we’re full. So if you have a refrigerator full of soda (even the diet ones), then slowly replace them with healthier options like iced tea, tea bags for fresh tea or just plain’ol water.
It’s not that difficult to control hunger pangs, but sometimes, you might just give up. Keeping low-cal munchies does help but one day or other, you could find yourself sneaking junk food. Like always, prevention is better that cure; so just make sure that your meals keep you fuller till your next meal time and bye bye, hunger pangs!