Eat to Beat Hunger: Foods That Actually Keep You Full

Do you sometimes feel hungry, even right after you ate a large meal ? You might be relieved to hear you’re not the only one. The best way to curb hunger is to choose foods that increase the feeling of fullness. When it comes to choosing foods that keep you full, the best options include healthy fats, protein, and fiber-rich foods. Although we often reach for carbs and sugary products when we’re hungry, they won’t keep you satisfied for long. The best foods to when if you’re always hungry contain more than one satiating nutrient, such as legumes for example, which are rich in low glycemic carbohydrates, fiber, and protein. Another good strategy is to combine foods that are high in protein and fiber, like yogurt with berries and nuts. Related: The Best 21 Natural Appetite Suppressants That Keep You Feeling Full Below is a list of foods that will keep you satiated for hours and curb your cravings for sugary foods. By mixing them you’ll get a greater appetite suppressant effect. Eat Lean Proteins If you often feel hungry between meals, this mostly happens due to insufficient protein intake. Adding protein to every meal helps curb hunger because protein takes longer to digest and requires more effort for the body to break down. Research shows that protein is more effective at promoting satiety than any other nutrient. So, it would be a good idea to keep high protein snacks on hand—ideally ones that are shelf-stable and easy to store in your bag, car, or office desk. High protein foods you can eat – Fish, such as canned tuna, is an excellent source of protein and healthy fats, and it’s also convenient and easy to add to salads or sandwiches.– Chicken, lean ground turkey, and ground beef are great options. Prepare larger portions ahead of time to make meals easier throughout the week.– Greek yogurt is a good choice for a quick snack. Add some fruit for extra fiber.– Eggs are easy to prepare, whether boiled or as an omelet with vegetables.– Legumes, like black beans and chickpeas, are rich in plant-based proteins and packed with nutrients. Eat Fiber-Rich Foods Fiber is not digested and it’s an essential part of plant-based foods. Fiber adds bulk to meals, helping you feel full for longer. And because it helps you curb hunger it’s a great tool used for fat loss. Some high fiber foods include: – Berries, such as raspberries or blackberries – an excellent source of natural fiber. One cup contains about 8 grams of fiber.– Pears are great on their own or as an addition to yogurt or salads, with 6 grams of fiber in a medium pear.– Avocados are famous for their healthy fats but are also high in fiber.– Chickpeas provide about 6 grams of fiber per cup. They’re great as hummus or added to salads and soups.– Broccoli has 2.4 grams of fiber per cup and is a low-calorie, filling vegetable.– Popcorn, especially when it’s made at home with minimal amount of oil, is a healthy snack with 3.6 grams of fiber per cup. Add Complex Carbohydrates Adding fiber and protein-rich foods while avoiding processed foods high in sugars can help keep you fuller for longer. However you still need some carbs for energy. Although we sometimes crave quick energy sources like refined carbohydrates, they won’t keep you satiated for long and will rise your insulin levels. – Oats are an excellent source of complex carbohydrates. You can prepare overnight oats for convenience.– Zucchini and spaghetti squash can easily be turned into pasta substitutes. They’re great for sautéing, roasting, or grilling.– Sweet potatoes are naturally sweet, a great source of complex carbohydrates, and rich in vitamin A and potassium.– Whole-grain crackers, pasta, and bread offer more nutritional value than their refined counterparts. Bonus Tip: Drink More Water One reason behind constant hunger might actually be thirst. Thirst is often mistaken for hunger, so drinking water throughout the day may help reduce the urge to snack. Read more how drinking more water helps with fat loss.