It’s been only 1 hour since you had your last meal and you’re hungry again? Is that happening often to you…that you are consuming food and still not feeling full? Well, if that’s the case we have brought to you top 7 effective ways to beat hunger pangs:
#1 Cut down refined carbs from your diet:
Refined carbs are basically grain products which are ripped off of their nutrients and then processed. They are present in bread, pasta, noodles, etc. Though tasty, they are really bad for your health! If you eat a lot of refined carbs, insulin level increases in your blood; which eventually results in low blood sugar levels. That is why you start feeling hungry again. In short…refined carbs do not promote feelings of full stomach! It is advised to choose healthier options like fresh fruits and veggies in your daily diet. Stay away from processed food.
#2 Stay hydrated:
Water is extremely essential to carry out all the life processes in the body. If you are not consuming adequate quantity of water, then it is quite possible to mistaken feeling of thirst for feeling of hunger. Also, drinking water just before meals reduces your appetite drastically, which can be one of the reasons behind feeling hungry soon. Consume adequate portions of water; stay hydrated. But avoid consuming it just before or immediately after consuming meals.
#3 Get enough sleep:
Often overlooked, sleep is important for proper functioning of body. Additionally, it helps in regulation of ghrelin (appetite-stimulating hormone). Inadequate sleep leads to higher levels of ghrelin. That is why, you start feeling hungry soon if you are sleep deprived.
#4 Avoid distractions while eating:
When you use phone or watch TV while consuming food, you become less aware of what you are eating. It is quite possible that you are consuming lesser food than the required quantity. While eating, focus completely on food. Know what you are eating. This will help you to recognize your body’s fullness signals in a better way.
#5 Include more protein and fats in your diet
Protein has hunger-reducing properties and fats play a key role in keeping you full. Consuming adequate portions of protein every day is essential. Add eggs, beans, soy, broccoli, etc. in your diet; they are rich in protein. For fats, you can include dairy products in your diet.
#6 Add fiber in your diet.
High fiber food takes longer to digest and slows down your stomach emptying rate. So if your diet lacks fiber, you may find that you are always hungry. Also, consuming fiber has other benefits such as a reduced risk of heart disease, diabetes and obesity. To ensure that you are consuming right amount of fiber, include dried nuts, seeds, legumes and whole grains in your diet.
#7 Avoid artificial sweeteners
Steer clear from diet or regular soda which contain maximum amounts of sugar. And since sugar makes you crave more sugar , it is important to avoid even the artificial sweeteners.