Healthy eating involves a lot of factors. But it is also important to stay fuller for longer and stay ahead of hunger. Here are 7 tips on how to feel content for a longer time and avoid early hunger pangs.
Stay fuller for longer
Healthy eating is eating healthy foods in adequate amounts and at proper hours of the day. Avoid night eating. It also means to stay fuller for longer periods after a meal.
But often, we might like the food and hence overeat it. Also, there are times when we are so busy that we cannot grab meals for ourselves. We might end up with a healthy snack at this time.
But equally important is to stay ahead of hunger. One can have adequate amounts of good quality meals. And these meals should be able to keep us satisfied for a longer time until the next meal. In between hunger pangs can disturb our work or sleep or make us eat more calories. Here are some tips on how to remain fuller for longer.
High fiber foods (Source: Health line)Consume more fiber rich foods
Dietary fiber can make us feel full soon. Satiety level is reached early. Trista Best, consultant at Balance One says:
“Working in even a small amount of fiber into every meal and snack is an easy way to make it keep you full for longer,”
“This is because fiber is digested more slowly than other nutrients and therefore keeps the gut full, literally.”
Acetate in fiber also plays a role in satiety. Trista explains:
“This is a molecule that is found in fiber and is released upon digestion in the gut. It is then transported to the brain through the bloodstream where it signals to us that we are full and to stop eating.”
Consume more water
On the role of water, Trista elaborates:
“Drinking plenty of water is not just important for hydration, but for controlling your hunger, as well,”
“There are two primary reasons why drinking water can help keep you full for longer: First, it is possible to mistake thirst for hunger because thirst signals can be weak. Second, drinking water can activate the stretch receptors in the stomach, which signal fullness to the brain and hunger hormones.”
Have plain water and not sugary sodas.
“This is because sugar and artificial sweeteners create a glucose and insulin response that is actually known to cause overeating later in the day,”
says Trista.
Crunchy foods satiate longer (Source: My fussy eater)Avoid refined carbs
Refined carbs will make you feel hungry soon. Trista opines:
“Carbohydrate foods made with refined carbs—like those found in white breads and pastries—are void of many of the nutrients that keep you full like fiber and protein,”
“These types of carbs are also processed quickly by the body, leaving you feeling hungry shortly after a meal. This is especially true of pasta-based dishes where the pasta is made from refined carbs rather than whole grain sources like quinoa or or whole wheat.”
Hence oatmeal and whole grain foods are better options in place of pastries or white bread.
Add crunchy foods
These include cucumbers, apples, carrots, and celery. They have high water content and fiber. Moreover, they are slow to chew. Furthermore, Trista adds:
“Because of their hard texture, the body must work longer and harder to digest them. This results in more calories burned in the digestion process and longer digestion. Therefore, crunchy produce is an excellent addition to any meal or snack for satiety and low caloric density.”
Increase protein intake
About proteins, Amy Goodson, a registered dietitian says:
“Protein helps you get full faster and stay full longer after meals,”
These proteins with carbs also control blood sugar rise.
Healthy fats (Source: Eat this not that)Role of healthy fats
Content after foods also comes from healthy fats. Another dietitian, Lisa Young offers this explanation:
“The protein, fiber, and fat in nuts help you feel full longer, so you may actually end up eating less throughout the day,”
She adds:
“Fat helps you feel satiated after a meal and typically keeps you from looking for food for a while because you just don’t feel hungry,”
“The goal, however, is to eat more healthy fats like nuts and nut butters, seeds, avocado, fatty fish, and liquid cooking oils.”
Also, read Mayonnaise: pros and cons and healthy alternatives!
Lisa has this to say on enriching your meal with healthy fats:
“Sprinkle nuts and seeds on your oatmeal, add avocado to a wrap, eat peanut butter on a slice of bread, and [so on].”