Most people know what hunger feels like yet struggle to control it. Another approach to managing appetite is to focus on the flip side of hunger: fullness. It’s all about keeping some food in your stomach as long as possible because when your stomach is empty, biological signals of survival kick in to stimulate hunger. So when fullness is sustained, hunger is reduced — a win-win when it comes to healthy eating.
To silence your grumbling stomach without consuming extra calories, you need to focus on lean protein-rich foods, carbohydrates from whole grains and water-rich fruits and vegetables.
- Protein is the most satiating and it takes more time for digestion and absorption.
- Carbohydrates are the next most satiating foods, due to their high fiber content.
- Fiber adds bulk to the stools and prevents constipation. Plus, it helps fill the stomach and you feel full sooner. Fruits and vegetables that are high in water content usually contain fewer calories. Such foods can also increase satiety.
The more satisfied you feel after a meal, the less you’ll feel hungry before your next meal. This will help prevent you from making poor snack choices.
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