When hunger rears its ugly head, a diet disaster is sure to follow. This is not a claim that we throw around lightly either. Not only has this statement been backed up by tons of first-hand experience, it’s also a quantifiable fact since the number one reason for failed diets is the inability to deal with the feeling of hunger. In fact, the binge eating and face stuffing that typically takes place after hunger is why you’re reading this article in the first place. If you’re just about ready to spiral into a cycle of despair and comfort eating, stop. It’s never too late to start using food for the good of your body and one of the simplest ways to do that is to make smarter food choices.
By eating a combination of protein, high fiber and healthy fat, we can fuel our body throughout the day and fight off the unbearable tummy-rumbling effects of that an empty tummy can cause. When we eat nutrient dense food that takes much longer to digest, it makes sure that there’s always some fuel left in your tank (stomach), thus ensuring that hunger pangs and cravings don’t get triggered. Wondering what kind of foods you should be eating? Read on for five delicious, nutritious and filling food items that will help you stay fuller for longer.
If we had to pick a single food to recommend to really stave off hunger, it would be legumes. Not to be underestimated, the humble legume packs a mean punch nutritionally and is composed of the trip that fights hunger the best – lean protein, healthy fat and complex or fibrous carbohydrates. Perhaps the best part about legumes is that you can always find one that will suit your taste due to the sheer number of choices. For example, lovers of hummus can fix up a healthier version of the creamy treat with chickpeas. Chili lovers can fix up a meat-free version with kidney beans, butter beans, or every bean under the sum for a filling meal. Bean salads are particularly delightful and offer the perfect combination of satiating beans, nutritional greens and healthy fats from add-on’s like avocados or nuts. Making legumes a regular part of your diet doesn’t just help you lose weight though. It’s also fantastic at keeping blood sugar levels so you can say goodbye to sugar highs and the inevitable crash that follows.
Ever heard of the saying, “An apple a day keeps the doctor away”? Well, there’s a reason that saying became such the catch phrase of health enthusiasts around the globe even until this day. Despite this, apples remain one of the most neglected natural appetite suppressant foods. Apples are little parcels of perfection for individuals who are either trying to lose weight or simply trying to live a healthier lifestyle. This is due in large part to the soluble fiber found in the fruit called pectin. Pectin helps signal the brain that the stomach is full and this satiety lasts anywhere between 2 to 3 hours. Apples are perfect for mid-morning or mid-afternoon snacks to help you feel full between meals. Another great way to utilize apples is to have one with a meal, prior to eating your main course. This way, you eat your meal slower and you give your brain a chance to catch up with your stomach.
Who knew that a humble bowl of soup could do such wonders when it comes to keeping cravings at bay? This is thanks in large part to the high-water content that soups typically have. Soups are especially effective and keeping you satiated when they are vegetable based soups like broccoli or pumpkin soup. This makes the soup high in fiber, which is another big appetite suppressant, and nutritionally dense when compared the number of calories you’re taking in per bowl. The fact that the soup is warm is also a big contributor to curbing your appetiteas dietitians have found that sipping on warm liquids can help decrease hunger. Before you run off to slurp up bowls and bowls of your favorite French onion soup, bear in mind that this doesn’t apply to all soups. Creamy soups aren’t just high in calories, they’re full of unhealthy fats that will derail your weight loss journey in a very sneaky way. Instead, go for soups that are broth-based and loaded with veggie goodness.
If you follow healthy food bloggers or fitness influencers on any form of social media, chances are you’ll find Greek yogurt in some variation or added to some recipe on their feed somewhere. What makes this humble food item so popular is that it’s packed with calcium and quite low in sugar. Not only that, but Greek yogurt in particular is very rich in protein as a single serving, usually 6 ounces, has 15 – 20 grams of protein. That’s twice the amount of protein in a single serving that your run of the mill yogurts or about the same amount of protein as a serving of lean meat. The high protein count is precisely what makes yogurt such a fantastic food for dieters as protein is crucial in helping people stay full for longer. You can eat your yogurt with some granola for a snack or start your morning with a protein loaded shake boosted with Greek yogurt.
The humble egg has long been a staple in the diets of people from around the globe but not many people utilize its capacity as a food that can help with weight loss. Why, you may ask? It’s because we’ve grown so accustomed to frying them up in unhealthy oils, smothering them with high-salt and high-fat cheese, and serving them up with a rich stack of pancakes, potato hash or some other unnecessary side dish. Not only is it a shame because of eggs’ nutritional benefits, but also because eggs, when served simple, are also quite delicious. Eggs are actually already the perfect hunger busting combination of protein and fat, so eating them hard boiled or soft boiled are great ways to maximize its benefits. Research has also shown that those who eat eggs for breakfast over other sugary or processed breakfast options will stay fuller much longer and consume less calories through the day.