When we try to make positive changes to our eating habits, it can be difficult to resist the temptation to snack.
The more we hunger, the greater the temptation.
More important than how much we eat is what we eat.
Calories are units of energy that tell us nothing about the nutritional value of the food we eat.
For example, you can eat French fries that contain 500 calories or several apples that contain the same energy value, but the final health impact will always be different.
And what you may not know is that if you choose french fries, you'll probably get hungry sooner than you would from apples.
Foods that don't satisfy hunger for long
Some of the foods we eat won't fill you up for long. An hour after eating, you'll find something else in the kitchen. Here are some examples of such foods.
Artificial sweeteners
Often, when we decide that we want to lose weight, we start consuming products made with artificial sweeteners, which are said to be less harmful than products with regular sugar.
Unfortunately, these meals will satisfy your taste buds but not your nutritional needs. And soon your brain will start signaling that it needs more food.
Juices
Most of us think that fruit juices are good for us. But when you squeeze the juice out of a fruit, you are left with sugar and all the fiber is left in the pulp.
And after the sudden surge of energy, your body will try to restore balance, your blood sugar will drop, and you will feel tired and hungry again.
Fast food
Fast food is full of trans fats, salt and chemicals. You may feel full after eating it, but after a while you will feel the opposite.
The high sodium content will make you feel bloated, the trans fats make it difficult for your body to recognize when you're full, and other long-term ingredients you can't even tell from your diet can have long-term negative effects on your health.
White bread
We often think that if we don’t eat at least a piece of white bread for lunch or dinner, we simply won’t be full.
But our bodies perceive this food as a massive influx of sugar. So you should choose whole grain bread, which is full of fiber, has a lower glycemic index, and contains fewer carbohydrates and calories than white bread.
Chips and similar savory snacks
Many salty chips and the like are high in carbohydrates and processed sugar. They can have almost the same effect on your body as white bread.
Additionally, added salt quickly causes thirst, which can feel more like hunger.
Eat what truly satisfies you
A good tip is to eat high fibre foods that take longer to digest than our bodies can absorb, meaning that blood sugar levels rise gradually and remain stable over a longer period of time.
Water-rich foods are also filling, lower in calories, and promote good hydration.
Here are 8 nutrition tips to help you control your hunger and reach your health goals.
Dark chocolate
Nothing will make you happier than knowing that you can eat chocolate without causing serious harm to your health. The main thing is to look for quality.
Quality dark chocolate with a high cocoa content has certain health benefits. Its bitterness slows down digestion and also reduces the production of a hormone that stimulates hunger.
Greek yogurt
Yogurt has always been considered a healthy food, but nowadays most of it contains sugar.
Even low-fat options aren't very healthy, as some of the nutrients in yogurt are fat-soluble, so eating these types can be counterproductive.
Greek yogurt has half the sugar and twice the protein of regular yogurt. It's also a good source of calcium and probiotics, so it's great for supporting digestion.
Almond
Almonds are high in protein and high in fiber, making them a great snack for those looking to lead a healthy lifestyle.
Fruits and vegetables rich in water
Consuming these fruits and vegetables works similarly to drinking water. Cucumbers, carrots, watermelon, and more can satisfy your need for light snacks and also help you hydrate.
Plus, they're rich in fiber and other good-for-you nutrients.
Avocado
Avocados are loaded with healthy monounsaturated fats and fiber. Top avocado with a slice of whole grain bread and tomato for a filling, healthy snack.
Hummus
Hummus is made from chickpeas, so it’s a great source of protein and fiber. When paired with water-rich vegetables like carrots, celery, or cucumber, you get a winning combination that will fill you up and provide plenty of nutrients.
Beans and legumes
Beans are relatively cheap, versatile and nutritious. Plus, they're low in calories, high in fiber and high in protein, making them an ideal food for those looking to lose a little weight. Also try peas or lentils.
Egg
Eggs contain proteins that satisfy hunger for a relatively long time.
It has been scientifically proven that people who eat two eggs for breakfast subsequently eat smaller portions at lunch than those who eat a bowl of cereal with the same number of calories for breakfast.
Previously, they gave advice on how to bake pies so that they don’t burn .
