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Hunger is a natural feeling and is rather common. However, if you are always hungry, it's time to address the problem and take the appropriate steps. Being always hungry leads to overeating, which, mostly due to an inability to control hunger after a healthy meal, promotes weight gain, diabetes, hypertension, obesity, and heart disease. This causes a buildup and a surplus of calories. In order to avoid giving in to those desires and maintain your optimal performance, let's examine some of the most effective ways to overcome this behaviour in this article.
High-Fibre Diet
A high-fibre diet can help you feel fuller for longer periods of time by slowing down digestion and influencing the production of hormones that promote satiety and decrease appetite, as per the US National Library of Medicine. You can eat oats, wheat, fruits, and veggies for fibre.
Additionally, eating fibre promotes the stomach's synthesis of short-chain fatty acids, which may further promote feelings of fullness. Pectin, guar gum, and psyllium thicken and become quite bulky when mixed with liquids. Although heavy fibres are found in plant diets naturally, they are also commonly supplemented.
Eat Protein
Not every meal fully satisfies hunger. To curb hunger and extend feelings of fullness, protein and certain fats are preferable to carbs. A person can replace some types of carbs with proteins and healthy fats to help control their appetite, according to the American Journal of Clinical Nutrition. The best sources of protein include eggs, paneer, Greek yoghurt, lean meats, and soybeans.
Say No To Refined Carbs
For those who are trying to lose weight or who are often hungry, refined carbs such as bread, rice, potatoes, and pasta, along with processed sugary meals, should be avoided. Foods that are digested quickly might cause rapid spikes and falls in blood sugar levels. As a consequence, you could feel hungry and tired, which would make you require more carbs.
Consume Food Slowly
It is believed that it takes 10 minutes to register what they have consumed. In ten minutes, a lot can be ingested. It can be best to chew and enjoy every bite to satiate true hunger. You can eat less food and feel fuller if you eat slowly.
Follow A Routine
This helps to control and train the hormones responsible for hunger. Meal times must be evenly spaced out to prevent shorter eating intervals and longer fasting periods. A disrupted metabolic system is the outcome of these situations, which makes controlling weight difficult. Eating three substantial meals and two light snacks in between helps prevent bingeing while maintaining a steady BMR (basal metabolic rate), as per the US National Library of Medicine.
Stock Up On Low-Fat Dairy
One excellent strategy to increase your intake of whey and casein—two proteins that are known to aid in appetite control—is to increase your consumption of low-fat dairy products. Drinking milk could be especially advantageous in this regard, while also giving you some much-needed calcium.
Prioritise Hydration
Drinking enough water and staying hydrated fools your mind into believing that you're full without really ingesting extra calories. Aside from that, you should always have water before eating because it increases feelings of fullness and satisfaction after eating.
