Eating less and losing weight can be a challenge, due to hunger. Increasing exercise can increase your appetite as well. Not applying appropriate nutrition principles can lead to unnecessary food cravings and poor food choices and/or overeating. Let’s take a look at some ways to control appetite with particular foods and eating strategies.
Frequency of eating is very important for curbing appetite. It takes the stomach 2-4 hours to empty no matter how many calories have been eaten, so it is important to eat a snack or meal every 4-5 hours. Knowing that this is how the body works, try to eat smaller portions and save calories for the next meal or snack. If you cut back on the size of the meal, it won’t matter since you will get hungry in a few hours regardless of the size of the meal or snack.
Another way to combat hunger is by adding the right combination of nutrients to the meal. Protein and fiber take longer to be digested and keep blood sugar levels steady during digestion, which make you feel more satiated. Popular high protein choices include the Greek style yogurts which have up to 20 grams of protein per cup for less than 100 calories. High fiber food choices include fruit and vegetables, which are low in calories and offer up to 3 grams of fiber per ½ cup. Other high fiber foods include whole grain cereals, popcorn, and granola bars. Try adding Kellogg’s Bran Buds to the Greek style yogurt for a high fiber/high protein snack. Or look for the new granola bars, such as Fiber One and Kashi, which have up to 7 grams of fiber per serving and make a satisfying choice as well.
Lastly, foods for curbing hunger include low calorie, high volume foods. The body does not register the number of calories, but rather how much you’ve had in volume. So for example, a high calorie shake will digest quickly since it is liquid and you will feel hungry again. However, low calorie foods like vegetables will make you stay full longer even though they are low in calories. So when eating a meal be sure to include a balance of fiber and protein foods for the most satisfaction.
Rebecca
