1. It’s time to bulk up on your meals
While a lot of people feel portion control can help them solve the curious case of their hunger pangs, experts refute. Evidence in research suggests that bulk or fibre is what you need.
To keep your hunger pangs at bay, add fibre free foods like fruits, vegetables, whole grains, and beans to your diet. Fibre-rich foods take longer to digest and keep you fuller for longer.
2. Whenever you wish to cool off your appetite, drink soup
If the hunger monster attacks in between meals, you can always satiate it with a bowl of broth or vegetable-based soup, served either hot or cold. After savouring the heartwarming soup, chances are you’ll also eat fewer at the next meal.
Just remember though: creamy and high-fat soups needn’t apply for this job. Just stick with low-cal and high-fibre choices like vegetable-bean type soups.
3. Chomp on an enormous salad to satisfy your appetite
Interestingly, research found that people who had an oversized (three cups) low-calorie (100 calories) salad before lunch actually ate 12% fewer calories during the meal.
Just toss lettuce, carrots, tomatoes, celery, and cucumber together and top with a low-fat dressing or lemon juice. But beware though, eating a high-calorie salad, even a small one, can encourage us to eat more calories.
4. Give nuts a try
Wondering what you can do when you feel peckish in between meals? It’s time to give a fair chance to vitamin- and mineral-rich nuggets i.e. nuts! A handful of nuts like almonds, walnuts, and pistachios can leave you feeling satisfied due to their high protein and fibre content.
5. Enjoy citrus fruits
To change things up in your snacking adventures, nosh on citrus fruits like oranges or grapefruits. Studies suggest that low-calorie fruits that are rich in soluble fibre—like oranges and grapefruit help us feel fuller faster and keep blood sugars steady.
6. Eat the right kind of fats
Did you know that a scarcity of fat can actually increase your appetite? But choosing a high-fat meal might not be the wisest choice. In fact, studies suggest that eating a high-fat diet can push you closer towards obesity. A bowl of healthy oats, when mixed with a spoonful of almond butter, can give you the fats your body needs and keep you fuller for longer.
7. Try conscious eating by slowing down your pace
Interestingly, it takes 20 minutes for your brain to actually receive the message that your stomach is soon to be full. So just the simple act of slowing down your pace can help you make sure that you don’t end up overeating.
So follow these tips to control the hunger monster and stay healthy. Until next time!