Foolproof Ways to Combat Hunger

Do you often end up eating for two? Feeling hungry day and night? In this case, your satiety hormones might be out of balance. Ghrelin and leptin, the hormones that regulate appetite, are subject to stress. Plus, certain factors, such as your diet and sleeping habits, affect their mechanism of action.

Luckily, there are ways to bring your hormones into balance and keep hunger at bay. Simply follow these tips:

Eat More Protein

When it comes to appetite control, protein is your best bet. This nutrient not only helps build and preserve muscle but also increases satiety and curbs hunger. Plus, it boosts your metabolism, so you’ll burn more calories at rest.

In a study, dieters who ate eggs for breakfast lost 16 percent more body fat and 65 percent more weight in eight weeks compared to those eating bagels.

Get your daily protein from fish, lean meat, eggs, low-fat dairy, beans, lentils, pumpkin seeds, and other whole foods. Protein shakes are a great choice too, especially when combined with exercise.

Choose High-Water Foods

Have you noticed how full you feel after eating a salad, cucumbers, tomatoes, or apples? These foods are high in water, so they curb hunger instantly. Plus, they contain large amounts of fiber, which further increases satiety.

Eat a salad with every meal. Replace your go-to snacks with cucumber slices, celery sticks, oranges, grapefruit, or berries. This way, you’ll stay full longer and have better control over your appetite.

Try Psyllium Husk

Psyllium husk is a type of fiber that absorbs water in the digestive tract, forming a gel-like substance. Simply mix it into a glass of water, fresh juice, or ice tea, and drink it before a meal. You’ll feel full instantly.

In a clinical trial, subjects who consumed 10.8 grams of psyllium husk before eating reported feelings of fullness for up to six hours after a meal. Furthermore, studies indicate that psyllium promotes fat loss and improves blood sugar control.

Indulge in Healthy Fats

Just like protein, dietary fat suppresses appetite and increases satiety. However, not any type of fat will do the trick.

Choose healthy fats, such as those found in salmon, sardines, coconut oil, avocado and nuts. These foods take longer to digest and boost your metabolic rate, which helps with weight loss and satiety.

Try these tricks today! Remember to limit stress and get more rest. Most times, stress and sleep deprivation are the culprit behind hunger pains.