Hungry round the day? Blame your food choices to stop feeling hungry. A typical issue of hunger all day long while on a diet has much to do with your nourishment decisions. Understanding how different foods impact your feelings of fullness is a good place to begin working on bettering your food habits.
Protein and fat sources make filling dinners and snacks. Protein being the most filling and important macronutrient helps in reducing the feelings of hunger pangs and increases feelings of fullness and cuts down the
How often have you had those unbearable hunger pangs while on a diet and that staunch dieter in you just bears defeat? We bring you seven ways to go on living for your cause with all the determination in the world.
1. Let protein be your new best friend.
This new found friend of yours will not disappoint you ever. Protein keeps you full for longer hours. It promotes weight loss. So, now you can shed those extra pounds while you eat away.
Protein consumption really expands levels of the satiety (craving decreasing) hormones GLP-1, peptide YY and cholecystokinin, while diminishing your degrees of the appetite hormone ghrelin. Some of the easily found protein-rich food items are
2. Make way for fiber-rich food
While promoting long term health, fiber-rich food also decreases hunger and helps you eat fewer calories. It stretches the stomach and reduces the emptying rate while influencing the release of fullness hormones. Studies show that adding fiber-rich beans, peas, chickpeas and lentils to your meals can increase feelings of fullness by 31% when compared to meals without beans.
Now make way for that fiber in your meals as an extra 14 gm of intake every day can reduce your calorie intake up to 10%.
3. Never say NO to Breakfast
Calories eaten in the morning have been shown to be especially satisfying. Breakfast is considered the king of all meals. It is no secret that people who maintain a healthy weight balance are long known to have been breakfast people. After a night’s sleep, when you break your fast in the morning, it gets your metabolism jump-started, thus aiding weight loss.
4. Hydration is the key to weight loss
Hydration has always been a key solution to eating less and losing weight. Water takes up space in your stomach thus signaling the brain that it is full and that we should stop eating.
When on a diet, it is natural to be huger stricken. It is mostly thirst that gives away the feeling of hunger but before reaching for something to munch on, try filing your stomach with a glass of water first. Perhaps, what you thought to be hunger was just thirst begging you to hydrate yourself.
5. Slow and steady, eat it all away
An obvious reason is eating slowly has proved to decrease the amount of food consumed during the mealtime while on a diet or even otherwise as it increases fullness hormones. Also, thorough chewing slows down the eating pace and reduces calorie intake, aiding weight loss.
6. Sugar is your foe
Dieters beware of refined sugar. Sugar is your deadliest foe. It disguises itself and is ubiquitous. Therefore, read labels before you add those food items to your list of snacks.
Salad dressings, ketchup and other sauces have sugar added to them. This might not seem like much but repeated consumption adds up to a lot of sugar at the end of the day.
7. Move your body
Move your body to diminish the activation of brain regions linked to food cravings, it also reduces the hunger hormone levels. Team up your diet with basic exercise to achieve the best possible result in the shortest time.