No this is not a free advert for M&S! This is about curbing your hunger. how many times have you been on a “diet”, had a meal and then an hour later thought, “I’m bloody hungry again!” Quite a lot of you I suspect. This is why it’s important to eat satisfying foods so that you don’t start bridging the gap with eating rubbish food between meals. There are lots of handy tips I’ve used over the years since I lost weight that help me feel satisfied and stop me in my tracks from reaching for unhealthy snacks. So why not try some of the handy tips below to help you feel fuller for longer.
Drink a glass of water before each meal. It will fill up your stomach and it can apparently help trim up to 60 calories per meal.
Use vinegar/vinaigrette and cinnamon for flavour (where possible). According to boffins these two ingredients can help regulate blood sugars after meals, and help you feel full longer after eating,
Chomp on foods that fill you up
These bites help you feel full fast without putting a huge dent in your daily calorie count. Green and orange vegetables contain about 90% water, which fills your stomach and makes your brain register fullness.
Potatoes contain hunger-fighting resistant starch (RS). A study in the British Journal of Nutrition found that RS may boost satiety to help you stay full for up to 24 hours—and eat about 320 calories less per day. Opt for sweet potato over white where possible as it’s more nutritious.
Add Some Oats
Oats have a filling fibre compound called beta-glucan which helps the body release CCK, a hunger-suppressing hormone. A bowl of porridge is one of the best ways to kick-start your day.
Fish contains omega-3 fats, which can also help stop that embarrassing tummy grumbling for hours. (why does that always happen during a meeting?!!) In studies fish eaters felt more full than beef eaters, plus they downed 75 fewer calories at the next meal
The complex trio of fiber, protein, and fat in nuts activates satiety so you chow down on fewer calories throughout the day. A handful of almonds is a perfect snack for when on the go too. Also as a bonus, nuts can increase metabolism up to 11%!).
Variety of Beans
Beans contain a fiber-protein balance to increase fullness. As an added bonus, a diet rich in legumes may also up your metabolism. There’s so many varieties out there so mix them up.
Eggs are protein-packed, so it’s no wonder a study found that eating them helps control appetite for up to 36 hours. Scramble, poach, boil – there’s a number of ways to enjoy this protein packed food. For the record Easter eggs don’t count!! 🙂
See how a little know how goes a long way? Happy healthy eating!