The quarantine phase was difficult. With most restaurants closed, the desire to eat food from outside rose due to cravings. Although some restaurants are opening slowly and adhering to the safety measures, you may still be afraid of ordering food. As the world works together to defeat this pandemic, consuming home-cooked food is the best option; however, what to do when hunger pangs strike?
We at TABIIB would like to shed some light on how you can keep hunger at bay and follow healthy eating habits:
Have A Nutritious Breakfast
Breakfast foods are high in essential nutrients including folate, calcium, iron, vitamin B, and fibre. Breakfast accounts for a large portion of your overall nutrient intake for the day. In fact, people who eat a nutrient-rich breakfast are more likely to meet their recommended daily intake of vitamins and minerals. So to get enough nutrition and to keep your hunger pangs in check, try to consume a nutrient-rich breakfast daily.
Consume Fiber-Rich Foods To Avoid Feeling Hungry
Fibrous foods help keep your stomach full and allow you to stay full for a longer period. Eating beans, chickpeas, oranges, and lentils may be a good option as they are very easy to cook and they can satisfy your hunger instantly.
Eat More Protein-Rich Food
Protein takes longer to digest than carbohydrates, which explains why it may suppress appetite. However, research also indicates that the more protein you eat, the longer the impact lasts. So eating protein is a good option for people who struggle with afternoon hunger cravings.
Stop Binge-Eating Snacks
An attempt to cope with negative feelings such as stress, depression, loneliness, fear, and anxiety is one of the most common causes of binge eating. We have all been there and done that. This may be attributed to the current pandemic as well. To avoid feeling hungry again and again, remove packaged snack foods such as chips and candies.
Stay Well-Hydrated To Avoid Feeling Hungry
Water will make you feel less hungry before meals. It also increases fullness signals to the brain after a meal, promoting weight loss. So you could opt for low-calorie drinks before a meal to ensure that you consume fewer calories without feeling hungry.
Consume Fruits To Control Hunger
High-volume foods are those that are high in water and fibre, such as fruits and vegetables. They add bulk to your meals and make you feel whole. Apples and other fruits, such as pears and oranges, are excellent sources of fibre and natural sugars, as well as a valuable source of long-term energy.
Regular workouts, such as running, cycling, and swimming, have been seen in studies to reduce appetite by altering the levels of hormones that regulate our hunger. So put on your running shoes and start working out.
Get Enough Sleep
Sleep deprivation has been shown to decrease leptin levels in the body. This results in increased hunger and appetite. If you don’t get enough sleep, you’re more likely to eat, particularly because more time awake means more opportunities to eat. So ensure you at least get 8 hours of sleep daily to function properly.
However, each body is unique and can respond differently. You should always visit a nutritionist on TABIIB to learn more about how to manage your appetite based on your body type and needs.