Are you always feeling hungry but wanting to resist the need for snacking???
Are you always feeling hungry but wanting to resist the need for snacking???
Losing or maintaining weight does not only require cutting back on calories but also to load up on foods that have a high satiety value, which simply means that they keep you full for longer and thus, help in preventing unwanted cravings and unnecessary episodes of binge eating that can totally ruin your diet plan.
As the phrase hints, these keep you satisfied until the next mealtime. The Satiety Index which was developed in 1995 measures how well a food satisfies you and keeps hunger pangs at bay. Certain foods may be rich in fiber and proteins that take longer to digest and thus, keep you full while others may fill you up with fewer calories.
Here are 9 Stop Hunger Foods
Take a look at some of these foods that you might want to include in your diet.
Eggs aren’t as low in calories compared to the other food, but due to their high protein content, being one of the few complete proteins that contain all 9 amino acids, eggs are a great addition to anyone’s diet. Once ingested, these amino acids trigger the hormones in the gut that suppress appetite, achieving that satisfying feeling. Protein is ideal for satisfying hunger but is also essential for the body’s optimum growth and maintenance of lean, metabolically active muscle tissue.
Eggs…can greatly assist keeping the hunger at bay and maintain steady blood sugar levels.
Each egg, containing about 140 calories and 12 grams of protein, can greatly assist in keeping the hunger at bay and maintain steady blood sugar levels. But don’t feel like you have to discard the yolk, as the majority of its protein is contained in the yolk, a combination with meats and vegetables won’t impact your waistline but instead provide a filling snack or meal at any point in the day.
Ask any health site or nutritionist and they will consistently recommend porridge, oatmeal and a variety of oats as a healthy but filling food, particularly for the start of the day. Porridge oats have a very low G.I, Glycemic Index meaning that the glucose from the carb is released into your bloodstream slowly, sustaining your energy levels for a longer time and preventing those post-breakfast food cravings.
Porridge oats have a very low Glycemic Index, meaning that the glycogen from the carb is released into your bloodstream slowly…
Oats are high in fibre which keeps your blood sugar levels balanced unlike other sugary breakfasts, and also have an amazing ability to absorb any fluids efficiently, passing through your digestive tract at a very slow rate.
Porridge is also a great food to fill you up due to its consistency; it’s been found that wetter and creamier foods switch on satisfaction signals and so improve satiety. What’re more, studies show that a bowl of porridge can also lower cholesterol. If a bowl of oatmeal doesn’t excite your taste buds, adding some nuts, fruit, cinnamon, honey, peanut butter and any other ingredients can be a tasty addition whilst providing their own nutritional and filling benefits.
(Also read: Scientific reasons to eat overnight oats )
3. Apples, Oranges And Pears
Apples and other fruits such as pears and oranges are a great food to keep hunger at bay as they are full of fibre and natural sugars, serving as a useful source of sustainable energy. Studies have also suggested that they can make a good pre-meal snack; research showing that eating an apple 20 minutes prior to an eating a meal reduces the amount eaten during that meal. So, enjoying fruits as your daily snack will not only contribute to one of your daily recommended fruit or veg portions, but the fibre will fill up your stomach and should keep those hunger pangs at bay.
Oranges are another super-fruit when it comes to satiety index and is almost twice as filling as bananas for the same amount of calories. Oranges are 86 per cent water and research shows that foods with high water content can help to improve our satiety due to the increased portion size, without impairing the calorie content. Apples and pears particularly contain pectin which slows digestion and encourages satiety, whilst still providing an array of nutrition needed throughout the body.
Soup is one of the ideal lunches and snack you can have to satisfy hunger, endless choices and options catering to different tastes, whilst containing a mass of ingredients that each provide a multitude of health benefits. Soup is also deceivingly slow to digest, passing through the digestive system slower than you would think, filling up your stomach with fluid and vegetables that are broken down slowly.
Starting a meal with a hearty soup is a great fill-up strategy, as much research that suggests eating soup before a meal improves satiety, causing you to eat less and consume fewer calories as a result. You need to be careful on your soup selection though; your best options are homemade and broth-based soups as you have control over the ingredients and can even include other filling foods such as potatoes, lentils and beans, each known for their filling effect.
If you do choose a pre-made soup, make sure you check out the nutritional information as manufacturers will frequently sneak in unnecessary salt and sugars which can be counterproductive.
(Also read: Weight Loss pumpkin Soup Recipe )
5. Greek Yoghurt & Smoothies
Fruits obviously have many weight benefits, being a healthy option for rich nutrition and high fibre with a low-calorie count, but blending and combining them with yogurts and smoothies is an ideal way to add some calcium and fill the void growing in your stomach. Berries particularly can be a great addition to some yogurt or smoothies, providing an extra source of nutrition and energy as they are surprisingly low in sugars, but high in fibre compared to other fruits.
Unlike most drinks, smoothies can be a great way to satisfy hunger as their thicker consistency and rich nutritional content slows the digestive system and passes out of the stomach slowly. Adding some greek yoghurt to your smoothie or on its own is another productive way to keep the hunger pangs at bay. Being high in protein, these amino acids slow the digestive system and keep you away from the cupboards for longer.
Containing double the protein and half the sugar as regular yoghurts, Greek yoghurt can be a great addition, easily combined with other foods as a healthy snack through the day.
(Also read: Celebrity Skin Glowing Smoothie Recipes )
Avocado is famous for its high-fat content, but don’t let that fool you, this is the good kind of fat! Monounsaturates found in avocados are considered as helpful fats that reduce cholesterol by increasing the high-density lipoproteins found in the blood, significantly reducing the risk of cardiovascular diseases and even help with other problems such as arthritis.
Avocados also increase the absorption of fat-soluble nutrients, helping your body fully utilise any food put into it. But in relation to satiety, the high healthy-fat and fibre content slows the digestive system, increasing satisfaction and releasing energy relatively slowly. Whether in a sandwich or salad, made into guacamole or tossed into an omelette, there are many ways that avocados can be included in your diet to reduce hunger and control weight.
Including these foods into your diet will be a great addition to your weight loss, helping you curb hunger and keep your body fully fueled and satisfied with its needed nutrients. Exploring different combinations and recipes for these foods that fill you up, is a great idea to keep your meals and snacks exciting but healthy.
Legumes and pulses such as chickpeas, beans, lentils and peas are an excellent source of plant-based protein and are loaded with fiber. They are rich in complex carbohydrates, known as resistant starch and oligosaccharides, which slow the process of digestion. The protein and fibre have a combined effect, which delays the emptying of our stomach and keeps us sated for a longer period of time.
They also have a low energy density, which means you can have satisfying portions of these foods and still keep your calorie intake for the day low. The National Institute of Nutrition recommends that you must have a cup of pulses for lunch and dinner as part of a balanced diet. Black bean soup, black bean dip, black bean burgers—eat ’em all. They contain the fibre-and-protein combo (about 15 grams of each per cup) that fills you up.
8. Get milk (or other low-fat dairy foods)
Increasing your intake of low-fat dairy foods is a great way to get more of two proteins that are thought to be appetite suppressors — whey and casein.
And drinking milk may be especially effective. A recent study found that whey — the liquid part of milk — was better at reducing appetite than casein.
(Also read: The best time to drink milk )
Cottage cheese is low in fats and carbohydrates. Its high protein content keeps you full. Cottage cheese can easily be a part of your weight loss diet. Increasing your protein intake helps to preserve muscle while you lose the fat. Muscle tends to burn more calories than fat and this helps in regulating your metabolism.
So long as you can tolerate dairy, it’s a great source of protein. The key is to stay away from any kinds with added sugar, which could, in turn, cause a spike in your blood sugar levels and make you hungrier sooner.
Hot peppers not only add delicious flavour to our dishes but also provide an array of health benefits. Red pepper is known to have capsaicin, which has anti-inflammatory effects, kills off cancer cells, prevents against risks of cardiovascular disease, boosts metabolism and increases energy expenditure.
On the other hand, cinnamon is known to have blood sugar-lowering effects and keeps you full for a longer period. So layer your dishes with bell pepper or sprinkle it with cinnamon, for maximum benefits.
The brain is a major player in deciding what and when a person eats. If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less.
Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 per cent more. Paying attention to food during meals can help a person reduce overeating.
By Priyanshi Bhatnagar