For some of us diets don’t usually work, and ultimately, there are better ways to curb your appetite—especially your cravings for sugar and carbohydrates—and maintain your happy weight. The trick? Eating nutrient-dense foods that send signals to your brain that you are satisfied.
So if you’ve already eaten a healthy meal and you’re still wanting to raid the pantry, try one or a few of these 7 tips:
1. Fill Up With Grains
Foods that are high in fiber are also helpful in improving satisfaction levels while decreasing hunger. Quinoa is a great source of protein and is high in fiber. Oats and buckwheat, which have also been shown to improve satiety, are two other great options.
2. Ad Variety Of Nuts In Your Daily Food Plan
If you’re standing there staring at your snack drawer, try reaching for a handful of nuts. Nuts like walnuts and almonds have a high satiety value, likely due to their high content of protein and healthy fats. Almonds improve satiety, while pine nuts have also been shown to work as an appetite suppressant.
3. Munch on legumes.
Legumes, which include lentils, beans, green beans, peas (and snap peas), chickpeas, and peanuts, are a great source of protein and loaded with fiber.
5. Eat more greens.
According to at least one study, eating a good amount of vegetables (like a salad) prior to a meal can increase satiety and lead to reduced food intake. Green plants like spinach are rich in thylakoids that reduce hunger, increase satiety, and reduce cravings.
6. Enjoy a little fruit.
Fruits like watermelon, oranges, blueberries, apples, and rhubarb are high in fiber and are loaded with vitamins, minerals, antioxidants, and often water, making them a good choice when you’re looking to enhance satiety. Whole fruit is better than fruit juices, as the latter are primarily sugar and cause a higher insulin spike and less satiety.
7. Last but not least, eat mindfully.
You’ve heard this before, but I’m here to tell you that turning off the TV and eating mindfully is a scientifically backed way to reduce feelings of hunger. Take your time eating. Enjoy the aromas, the colors on your plate, the flavors in your mouth, and the texture as you chew. Chew slowly and many times. Savor the experience.
Paul Stewart is widely regarded as one of Ireland’s best strength and conditioning specialists. Paul began his fitness career in New York with a B.SC Degree from Adelphi University, and since then has fulfilled his early promise with an array of certs and accolades, including a Masters Degree in Education.
As Pureclass Director, Paul is responsible for overseeing all departments related to fitness and training programmes. Paul is the ultimate overachiever, whether he is leading a group class as a Spinning Instructor or reaching out to his colleagues, Paul combines gritty intensity with the ability to bring different personalities together for a single purpose.
With over 15 years in the fitness industry, Paul’s enthusiasm for fitness and gift for creating quality programs is the cornerstone of Pureclass Fitness Studios success.