Are you familiar with that feeling of feeling hungry although you just finished your meals half an hour ago? Did you ever stop to think why this is and what you could do about it? Well, luckily we are here to provide you with some insights 😉.
In general, foods that are highly processed (which means they are not in their natural form anymore) are so much less filling and make your body scream for more in a short period. This quick feeling of cravings is because processed foods are quickly digested, without providing your body with a lot of beneficial nutrients.
So, you guessed it right! To feel full longer, you can best opt for unprocessed foods such as veggies, fruits, nuts, and grains. We will share with you the favorites that we love, tried, and tested. So it is time to stop feeling hungry once and for all!
Oatmeal is our go-to breakfast most mornings. They are easy to prepare and can be eaten at home but are also fantastic for if you (like us) want to have breakfast later in the day. Oats are a great source of fiber and have the tremendous ability to soak up water and fluids. This soaking makes it bulkier, which in its turns slows down digestion. During this digestion process, the oats can promote the release of your satiety hormone. Try this healthy oats recipe with tumeric: Oats & Tumeric
Another of our favorites are nuts, and we always make sure to have some with us to snack on. They go with us on hikes and when we have a long car ride ahead. Most nuts are high in healthy fats (monounsaturated and/or polyunsaturated), which promotes that feeling of being full. The protein found in nuts further enhance this feeling. Protein contains amino acids, and when these are digested, it encourages the release of hormones that suppress your appetite. Many different nuts are available these days, but some of our favorites are walnuts, macadamia, pecan, and almonds. An important side note is that nuts are high in calories, so make sure not to over-indulge on them.
Eggs are another great source of protein, and they are one of the few food sources that are considered a complete source of protein. Being a complete protein source means that eggs contain all essential amino acids that your body itself is not able to produce and relies on food sources for these nutrients. These amino acids result in the same positive effect as in nuts, after digestion they support the release of a hunger-suppressing hormone.
Lentils are not only filling; they are also very versatile and can be used in salads, soups and as replacement of refined grains such a pasta and white rice. Lentils are a great source of fiber, making them slower to digest. An extra benefit is that slow digestion will help you balance your blood sugar levels, and with this not only will your food cravings decrease, it also helps you avoid that very well-known sugar crash
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Do you love to snack during the movies or when you are at home binge-watching your favorite series, or maybe during your book club? Even when you are not really feeling hungry? We know the feeling and have tried and tested several snacks. The one that worked best for us was… Popcorn. There is a big, BUT with popcorn though, you have to make it yourself. Store bought popcorn contains a lot of nasties for which your body will not thank you. When making it at home popcorn can be fantastic as it is low in calories (assuming you will not prepare it with significant amounts of butter, salt and/or sugars) while they are high in volume. They fill up your stomach quite quickly, and while digesting it slowly, your stomach will signal your brain that it is full. We would say a win-win, a delicious and healthy snack which fills you up in no time. Spray them with some balsamic vinegar or olive oil and top them off with your favorite herbs and spices.
Vegetables, in general, are a great source of beneficial nutrients and goodies. But one of our favorites is zucchini, not only are they delicious they can also replace your pasta in so many dishes. Have you ever tried zoodles? If not go ahead and give it a go with your favorite pasta sauce! This vegetable contains high amounts of fiber and water, which seems a great combination to bulk up and slow down your digestion. Resulting in fewer cravings and as mentioned above helps you from feeling hungry quickly.
Items that contain a high amount of water seem to fill your tummy up quickly, reducing those annoying cravings and hunger pangs. Instead of finding high water content foods, why not just regularly drink a glass of water? Or even better always have some water with you and have a refillable glass water bottle on your desk. Not only will it keep you hydrated, but it also keeps those hunger pangs at bay.
In general, foods that are high in protein, fiber, healthy fats, and/or water are fantastic for promoting satiety, reducing those cravings and avoiding sugar crashes. So, go ahead experiment with all those unprocessed foods and see which one helps you feel full! And don’t forget to enjoy the journey to becoming your healthiest self.
We hope that these tips will help you become less hungry all the time. Please let us know what works for you in the comments below!
At The Pantry Doctor, our goal is to help people become their healthiest self. If you want to learn more about becoming your healthiest self, please have a look at our homepage to see how we might help you further.
© The Pantry Doctor – 2019