Are you having a hard time losing weight because of a big appetite? This might not be something that is just natural for your body, but your body’s response to the types of foods you eat. You can curb cravings and reduce your hunger significantly just by adding the right foods to your diet.
Focus on Balance and Complete Nutrition
The most important thing about having healthy meals isn’t trying to eat as little as possible or restricting food groups, but aiming for balance. Have an even balance between lean protein, complex carbohydrates, and produce in the form of vegetables or fruits. This might mean having a dinner with salmon, brown rice, and broccoli, or a lunch with a sandwich on whole grain bread and an apple on the side. You can get as simple or as complex as you want, as long as you are getting all the nutrients you need without starving yourself.
Get More Protein with Eggs
Next up are your eggs. Eggs are delicious and the healthy type of fat. For years, people were told not to eat too many eggs due to cholesterol, but doctors now recommend them regularly as a healthy protein source. They can also help to keep you full in between meals. The fat content and high protein content of eggs combines to fill you up and satiate you for a longer period of time. Try making a breakfast with an egg scramble made with your favorite veggies, or have bacon and eggs on the weekend. You can also make egg muffins that you bake and save for later.
Try Using More Chia Seeds
The first food you can start consuming more often to help curb your cravings and stay full longer is chia seeds. These little seeds will absorb water and detoxify your body, plus they are virtually tasteless and easy to add to any food or drink. You can add chia seeds to a green juice or smoothie, which also helps you get in all those healthy leafy greens and other fresh product. But don’t forget you can also make chia seed pudding or just sprinkle them on your favorite salad.
Add Legumes like Chickpeas and Peanuts
If you are not on a low-carb diet, consider adding legumes to your meals. Legumes include peanuts, beans, chickpeas, and lentils. You can have these on your salads, in a homemade soup, or even in chili. Lentils are complex carbs and provide some healthy fats, while also adding plant-based protein. If you are a vegetarian or just don’t eat a lot of meat, this is your next best thing for getting enough protein and nutrients in your diet.
Are You Eating All Your Fruit?
If you enjoy eating fruit, don’t forget about the pears! These delicious, juicy fruits not only provide lots of important vitamins and minerals, but they also help to fill you up. This is thanks to a carbohydrate in pears called pectin, which is great for your digestive system. Sometimes, your immune or digestive system is to blame when you are constantly hungry, and you need some pectin to help balance out your digestion and lower cholesterol. It is a good snack to have in between meals when you are in need of a little sustenance.
Learn How to Reduce Your Cravings
Do you find that you overeat, not just in general, but specific foods? This is often not from proper hunger cues from your body, but due to cravings. Many people crave salty or sweet foods, but it can be a craving for just about anything. Here are some tips for curbing those cravings.
Drink More Water
There is a reason you see this recommendation every time you read about controlling your appetite or reducing hunger and cravings. In many cases, you feel hungry, but you are actually thirsty and possibly dehydrated. It is easy to get these signals crossed, so when you think you need food, you just need a little H2O. It is a good rule of thumb that when you are having cravings in between meals, you drink a full glass of water. Wait at least 20 minutes after completing your water, then if you still have that craving, go ahead and have a snack. If not, you were just thirsty.
Reduce Daily Stress
Mental and physical health is very closely connected. Your physical health can affect your mental wellbeing, and your mental health can affect your physical wellbeing. It is not uncommon to have stress or anxiety, and that lead to emotional eating, constant hunger, or increased cravings. Part of the reason for this is because the hormone cortisol is released when you have a lot of stress. This hormone causes you to find a way to relieve the feelings, which many people do with sugar, carbs, and junk food. This is where the term “stress eating” comes from. By reducing your stress, you can also reduce your cravings.
Don’t Deprive Yourself
You also need to be sure you are not restricting yourself in other ways. Don’t wait too long to eat between meals, or try to go on a crash diet. Malnutrition and undereating can quickly lead to food cravings and binges, which might cause you to gain more weight than what you lose.