Want to stay fuller for longer and end the battle of constant hunger?
When you're trying to lose weight, hunger can creep up on you and haunt you with a feeling of persistent nagging, which can end up making you desire more food (even if you've only just ate). Is there a way to control these thoughts and feelings? One important factor to consider is that the weight loss balance is not just about the quantity of food but also the quality of meals and snacks.
Try these tips to feel fuller longer and mute the nagging hunger.
Stay hydrated
It's not the most interesting thing in the world but drinking lots of water is such an easy way to keep full. It depends on your body type how much water you need but the standard 8 glasses is a good measure to go by. You can sometimes mistake thirst for hunger so if you are feeling peckish, have a glass of water first.
Get enough protein
Protein can have the biggest impact on satiety. Researchers believe the body burns more energy processing protein compared to carbohydrates or fat. Try to choose lean sources of protein such as grilled chicken, eggs, lentils, turkey, beans, or low-fat dairy products.
Choose high-fibre foods
Complex carbohydrates (found in whole grains, vegetables, and fruit) take longer to digest. This means they extend the period of satiety, or fullness, after a meal.
Sweeten with cinnamon
It not only tastes delicious, cinnamon can also help you feel fuller for longer - and help you lose weight! Cinnamon can slow down the emptying of your stomach and it also lowers blood sugar levels - very clever!
Top tip: Sprinkle cinnamon atop porridge or yogurt or coat your meat for a sweet twist.
Choose healthy fats
Fat is essential for a healthy diet. It helps to absorb certain vitamins, provides insulation and cushion to organs, and supports cell growth. Unsaturated fats are mostly from plant sources or fish and have been deemed the “healthy” fat because they are beneficial for heart health. Some research has shown that adding a source of healthy fat to snacks and meals can help you feel fuller longer by controlling the release of appetite hormones and slowing digestion
Chow down on grapefruit
Grapefruits have a high fibre count, speed up metabolism and suppress the feelings of hunger. A study found that people who ate half of a grapefruit with breakfast, lunch and dinner lost nearly 4 pounds in just three months. That's because grapefruit lowers your insulin, which regulates your fat metabolism, suppressing your appetite and burning calories faster. Unfortunately, the same can't be said for citrus juices, which typically contain a lot of sugar.
Top top: Don't buy ready made grapefruit juice, squeeze it yourself to get the nutrients without the added sugar.
Hit the gym
Going to the gym doesn't just help you burn calories; a study in the American Journal of Physiology found that doing an hour of cardio will reduce your appetite for up to two hours after you're done. The cardio reduces your levels of ghrelin (a hormone which increases your appetite) and increases levels of the hormone which suppresses your appetite.
Reach for the berries
Blueberries and raspberries have a high number of antioxidants, a good dose of Vitamin C and plenty of fibre - which will keep you fuller for longer. The sharpness in flavour will also satisfy your sweet tooth more than other types of fruit, so should reduce your chance of snacking.
Hopefully these recommendations will help you to feel fuller for longer and keep snack cravings at bay.
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