The amount of food you eat, time you eat and what you eat greatly influences how often you feel hungry. There are ways that you can use to curb hunger naturally without using pills or appetite suppressants. You can gain control of your hunger by incorporating certain healthy mealtime strategies and by eating the right types of beverages and foods. Consider the tips below to curb hunger.
Make sure you stay hydrated throughout the day. Most people tend to confuse thirst for hunger so they end up consuming a lot of calories. Aim at taking at least 8 glances of water daily to ensure that your body stays hydrated throughout. However, other beverages like caffeine act as diuretics such that they make you dehydrated and they trigger false hunger. Other sweetened beverages like soda increase blood sugar levels in your body and this triggers hunger.
Another tip for you is that you need to incorporate whole grains. The body does not process whole grains so it retains the original nutrition of such grains. If you want to curb hunger naturally, consider eating whole grains like brown rice, corn, barley, bulgur, oats, wild rice, whole wheat and wheat berries. People who consume whole grains are at a lower risk of being obese because they lower levels of cholesterol in your body. Whole grains like oat have filling fiber, some vitamins and minerals unlike the refined grains.
It is important that you take small amounts of food frequently throughout the day. When you eat smaller amounts of food frequently, keeps blood sugar levels steady and in turns naturally curbs hunger. When you eat only three meals a day without snacks, blood sugar levels increase. This in turn makes you over-rate during the next meal because you feel extremely hungry. However, when you consume smaller amounts of food and snacks in between meals, you control hunger naturally. It also assists you in reducing the amount of calories you eat.
According to a research carried out by Mayo Clinic, adding volume of vegetables to diets is important in curbing hunger because it provides volume rather than calories. Vegetables act as a natural source of fiber which takes a long time to digest. This makes you full for a longer time than usual on fewer calories. Research shows that people who eat salad before meals eat fewer calories during meal time. Therefore, consider adding vegetables to your meals and snacks so that you control hunger naturally.
Train your brain to be satisfied with a little less food
Whole Grains Council: Whole Grains 101
20 Ways to Reduce Hunger and Eat Less
Foods That Curb Hunger
Weight loss: Feel full on fewer calories