If you are going through a weight loss phase then you will struggle with hunger from time to time.
1) Eat More Protein
I do not mean cereal bars ‘with added protein’ and other similar foods, I mean first class sources of lean protein:
- Chicken Breasts
- Lean Meat
- Whey Protein
- Soy Protein
- Greek Yogurts
Protein has been shown, over and over again, to keep you fuller for longer.
2) Eat More Vegetables
This is such a simple one. Fill up your plate with bulky vegetables.
There is a massive variety so there should always be something to suit your taste.
Try roasting a tray of peppers, onions, tomatoes and courgettes in a small spoonful of olive oil.
They make a wonderful addition to a meal.
You will also get lots of micro nutrients, fibre and water from them.
3) Drink More Water
Drinking more water throughout the day, not only keeps you hydrated but helps with cravings and hunger.
Many people find sparkling water particularly helpful when it comes to hunger.
Pausing while eating to drink water will also help you feel satisfied more quickly.
4) Have More High Volume Foods
Foods like potatoes and popcorn are bulky foods that are lower calorie.
Choosing more foods like this is a great way to feel more satisfied while keeping within your calorie allowance.
Use this link to see a copy of the Satiety Index.
This ranks how satisfying different foods are.
Potatoes are ranked as the most filling, 7 times more filling than a croissant!
5) Do More Fasting
It is true that the more you can get used to hunger, the less you will be bothered by it.
Doing a 24 hour fast can help you to see how hunger comes and goes in waves.
It gets easier with practice, to distract yourself until the wave passes.
6) Have More Fibre In Your Diet
This is good for your heart, your digestive system and many things.
Get your fibre from fruit and vegetables with the skin on, whole grains, pulses and legumes.
7) Eat Mindfully
The more you can eat slowly and mindfully, the more you will be satisfied with less food.
The more time you take, the more you can tune into your proper hunger and appetite signals.
This in turn lets you learn whether you are truly hungry and whether you actually need to continue eating or not.