Does it ever happen that you eat but can’t get enough, and your stomach continues to rumble with discontent even after several servings?
You shouldn't suspect that you have the most terrible diseases associated with a constant feeling of hunger.
Most likely, it's a matter of what exactly you're trying to satisfy that hunger with. And some foods are completely unsuitable for that purpose.
For example, low-fat yogurts, loved by those on a diet. It is precisely the lack of fat in them that prevents the feeling of hunger from receding, even if you ate five or six boxes of this product in one sitting.
In addition, the taste of low-fat yogurt is given by adding more sugar or sweeteners, which cause a sharp rise and fall in blood sugar.
If you want to feel full and get some benefits, choose yogurt that contains fats but no sugar or sugar analogues.
Eating ready-made cornflakes, balls or rings soaked in milk for breakfast is bad for both children and adults: you will not get satiety from this surrogate.
Even if they don’t contain sugar, there are plenty of substitutes that create a sweet taste in the dish without adding calories.
As a result, the body does not recognize ready-made dry breakfast as a complete product with a certain nutritional value and continues to demand something more satisfying.
A serving of oatmeal with berries or nuts is a tasty alternative that will keep you full for a long time.
Do you make do with a serving of fruit smoothie for breakfast, believing that the vitamins in it will be absorbed faster, and the abundance of fiber will allow you not to go hungry until lunchtime?
Unfortunately, this is not the case: the fiber from the fruit leaves the stomach and passes through the intestines quite quickly, and the temporary satiety provided by the rise in blood sugar levels after a serving of smoothie quickly ends, and you will want to snack long before lunch.
What can you do to make you feel full longer? Add protein to the fruit in the form of chia seeds, pumpkin flour or special protein powders for making sports cocktails. And vegetables will not be superfluous in the composition of smoothies: carrots, cucumbers, the same pumpkin, tomatoes, celery also prolong satiety.
Proteins alone won't fill you up for long, and this is a reason to reconsider your principles for those who remove the yolks from boiled eggs, making do with just the protein component for breakfast or dinner.
For complete absorption, protein needs fats, which are contained in the right amount in the egg yolk. And don't worry: eating whole chicken eggs will not affect your figure or cholesterol levels, if you eat them in moderation.
Feeling hungry and decided to quickly satisfy it by crunching on chips or salted pretzels? Quickly - it will work, but for a long time + is unlikely.
After all, both chips and pretzels are mainly carbohydrates, with added salt or flavor enhancers and flavorings.
There is not much fat in them, and there is simply no protein, which means that such a snack is no longer balanced and the intake of fast carbohydrates into the blood will only temporarily reduce the feeling of hunger.
And it’s easy to confuse the thirst that arises after eating salty snacks with hunger, and you’ll reach for a bag of chips again instead of just drinking water.
Decided to eat something more substantial and chose chicken with white rice for lunch, and a few slices of white bread to go with it? Unfortunately, such a combination of products will not satisfy your hunger for long either: white rice is inferior in nutritional value to brown rice and gives the body nothing but carbohydrates.
The same goes for white bread: it has no protein or fiber. So it's smarter to cook brown rice for yourself and eat whole grain bread made from whole grain flour.
Previously, we talked about which foods are best to eat if you want to lose weight.
