If you struggle with feeling hungry all the time, you would be glad to know that certain foods can make you feel full without the guilt.
Fiber
Fiber helps draw water from the food that you eat and brings it along to the stomach. The body does not digest fiber; thus, processes and eliminates it "as is." Fiber swells and provides volume to the stomach, and it also takes longer to digest, so you eat less but feel full longer.
However, Healthline recommends eating the viscous, soluble fiber - thicker and stickier - to reduce appetite and food intake. Some rich foods in viscous fiber include beans and legumes, asparagus, flax seeds, oats, and Brussels sprouts.
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Protein-rich foods
According to Healthline, compared to other macronutrients - fats and carbohydrates - protein is the most filling. This fact is due to the protein's ability to reduce the level of ghrelin, the hunger hormone. One study revealed that an increase in protein intake from 15% to 30% of calories has resulted in eating 441 fewer calories daily in overweight women.
LifeHacker recommends aiming for at least 30 grams per meal to help reduce ghrelin levels. This translates to about five whole eggs or eight egg whites, two cups of black beans (cooked), four cups of milk (low-fat), and one block of tofu.
Water and Air
If you need a temporary solution to feel full, then water is your answer. Water and fiber is your best bet to feeling full in no time, TODAY says. That is because thirst and hunger are often confused, and most of the time, simply drinking a glass full of water helps eliminate the "perceived hunger."
Men's Health also recommends drinking a glass of water half an hour before your meal. Again, eat fruits and vegetables high in water content, such as watermelon, tomatoes, carrots, grapefruit, red pepper, cucumbers, and broccoli.
Foods that take in plenty of air can also help you feel full because it ups the food volume. Popcorn puffed wheat or rice cereal, and rice cakes are some examples of these foods. Two cups of puffed rice, for example, can provide 100 calories, the same amount you get from eating just one cup of rice cereal.
Eat healthy fats
According to Healthline, fats are the last to exit the digestive tract, hence, provide satiety longer. So, fats help us feel full longer and help keep us from overeating. Some of the foods you can source "good fats" from are fatty fish, liquid plant-based cooking oils, flaxseed, nuts and seeds, avocado, full-fat butter, cream, and cheese.
TODAY suggests these healthy options: 35 pistachio nuts in the shell, 15 almonds, nine walnuts, single-serve full-fat string cheese, and two tablespoons ground flax seeds.
Lastly and just as important is to avoid any distractions while you are eating. Men's Health says that when you are distracted, you tend to stay at the dinner table longer, so you are more likely to consume more food. When we are distracted while eating, our brain-to-stomach satiation is interrupted. That leads us to overeat because we lose track of our food intake.
So, stay away from TV, music, computer, or any distraction and concentrate on your meal.
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