Keeping hunger at bay while maintaining a healthy lifestyle can sometimes feel like a juggling act. However, there are many satisfying foods and eating strategies that can keep you feeling fuller for longer, without loading up on empty calories.
Below, are some of the best strategies you can employ to feel fuller for longer, in a healthy way, so you are not tempted to overeat junk food.
Prioritize protein
Protein plays a vital role in creating feelings of fullness. It slows digestion, thus keeping you satiated and reducing the urge to snack. Start your day with protein-rich foods like eggs, Greek yogurt, or a smoothie with protein powder. Include lean proteins in your meals, such as chicken, turkey, tofu, lentils, and fish. Even snacks can be protein-rich – think nuts, cheese, or a protein bar.
You can also add these Mahogany Smoked Meats to these wonderful snacks for a healthy punch of protein.
Focus on fiber
Fiber, particularly soluble fiber, absorbs water and forms a gel-like substance in your stomach, slowing digestion and making you feel full for longer. Foods rich in fiber include fruits, legumes, whole grains, veggies, and nuts. An apple with its skin on, a serving of oatmeal, or a handful of almonds can go a long way towards satisfying your hunger.
Hydrate the right way
Staying hydrated can help control your appetite since thirst can sometimes be mistaken for hunger. Drinking a glass of water before meals can make you feel fuller, thus reducing the amount of food you eat. Incorporating foods with high water content, like cucumbers, watermelon, and yes, soup, can also help. Soup, especially broth-based versions, provides a feeling of fullness with fewer calories.
Start with soup
As mentioned above, soup is a great at hydrating, but its blended nature alone can help you to feel fuller for longer, which is why starting your meals with a small serving of soup, like this delicious tortellini soup, for example, can help you to feel fuller, which means you will be less likely to overeat on the main course. Try to choose both based soups or soups with lots of blended veggies if you want to get the most health benefits.
Incorporate healthy fats
While fats are more calorie-dense than proteins and carbohydrates, they can help you feel satisfied and full. They slow down digestion and maintain blood sugar levels. Foods like avocados, nuts, seeds, olives, and fatty fish are rich in healthy monounsaturated and polyunsaturated fats. However, because of their high-calorie content, portion control is crucial.
Explore mindful eating
Mindful eating involves paying attention to what and when you eat. Taking the time to savor your food, chew thoroughly, and enjoy each bite can make you more aware of your body’s hunger and satiety signals. It often results in eating slower, which gives your body time to recognize that it’s full.
Regular exercise
Exercise helps control your appetite hormones, making you feel less hungry. Moreover, the energy deficit created by exercise often doesn’t result in an equivalent increase in appetite, resulting in a net decrease in caloric intake. Also, building muscle mass through regular exercise can increase your metabolic rate, helping you burn more calories at rest.
Don’t skip meals
Skipping meals can lead to excessive hunger, often resulting in overeating at the next meal. Regular meals and snacks help maintain your blood sugar levels, which helps control your appetite. Aim for three balanced meals a day, with healthy snacks in between if needed.
Plan balanced meals
A balanced meal that includes a mix of protein, fiber, and healthy fats will keep you satisfied for longer. If you can try as best as you can to include them in every meal, then chances are you will be more satiated with what you are eating and you will not feel the need to raid the snack cupboard later on.
Get a good night’s sleep
Sleep deprivation can increase your hunger hormones and decrease the hormones that make you feel full. Ensuring you get a good night’s sleep can help control your appetite and reduce cravings for unhealthy foods. So, if you struggle with this, start turning off your screens an hour before bed, diffuse some lavender, and take getting more sleep seriously. If that doesn’t work, you may need to speak to your physician.
As you can see, feeling full and satisfied is not about eating less; it’s about eating right. Doing all of the above regularly, can all help control your hunger while maintaining a healthy lifestyle. Incorporating these habits into your daily routine can leave you feeling satisfied and energized throughout the day.
