While feeling hungry is a regular warning from your body that it’s time to eat again, feeling hungry all the time is unpleasant, particularly after eating. That might be a symptom of you not eating enough or the right combination of foods.
If you’re trying to lose weight, have specific health concerns, or have adopted a new eating routine like intermittent fasting, you may be wondering how to lessen feelings of hunger throughout the day
However, hunger and appetite are complicated processes driven by various internal and environmental factors, making it challenging to control both at times.
We compiled this list of thirteen technologically based strategies to help lessen hunger and the need for eating to make it easier.
1. Eat sufficient protein.
Increasing your protein intake will make you feel more satisfied, and lower hunger hormones might make you eat less at your next meal.
In a short study with 20 healthy individuals who were overweight or had weight issues, those who ate eggs (a high protein meal) instead of cereal (a lower protein meal) reported greater feelings of fullness and lower levels of hunger hormones after breakfast.
Another study with 50 overweight people found that drinking a high-protein, high-fiber beverage 30 minutes before eating pizza seemed to reduce the amount of pizza the participants consumed and their feelings of hunger.
Protein’s hunger-suppressing properties are not limited to foods made from animals, such as meat and eggs. Beans and peas are examples of vegetable proteins that are likely just as beneficial for maintaining your mood and limiting your intake.
It is adequate to give health benefits if you get at least 20–30% of your total daily calories from protein, or 0.45–0.55 grams per pound (1. Zero–1.2 grams per kilogram) of body weight. However, other research suggests up to 0.55–0.73 grams per pound (1.2–1.6 grams per kilogram) of body weight.
Nevertheless, other research has shown contradictory findings regarding high-protein diets.
It’s important to realize that another kind of diet may better suit your dietary preferences and habits.
2. Select ingredients high in fiber.
High fiber intake helps you feel full by slowing digestion and affecting the release of the hormones that increase satiety and regulate your appetite.
Additionally, consuming fiber helps your intestines manufacture short-chain fatty acids, which are thought to encourage feelings of fullness.
Viscous fibers that thicken when combined with liquids like pectin, guar gum, and psyllium may be very satisfying. Dense fibers are naturally found in plant-based foods and are often used in nutritional supplements.
According to recent research, viscous, fiber-rich beans, peas, chickpeas, and lentils may increase feelings of fullness by 31% compared to equivalent foods not entirely based on beans. Whole grains rich in fiber may also help people feel less hungry.
However, the methodologies used in studies examining how dietary fiber intake affects hunger are no longer always consistent. Other experts think it’s premature to conclude the relationship between fiber and appetite.
However, there were very few adverse effects connected to high-fiber diets. Meals high in fiber usually include various other beneficial elements, including vitamins, minerals, antioxidants, and healthy plant chemicals.
Therefore, a diet rich in enough fruits, vegetables, beans, nuts, and seeds may help promote long-term fitness. Additionally, combining protein with fiber may provide two benefits for feeling full and curbing hunger.
3. Drink a tonne of water
According to anecdotal evidence, drinking water may help some people lose weight and stop them from starving. Additionally, studies on animals have shown that hunger and thirst may coexist.
One small human study found that those who drank two glasses of water just before a meal consumed 22% less food than those who didn’t.
According to scientists, drinking around 17 ounces (500 mL) of water may also help to extend the stomach and send fullness signals to the brain. This advice may be appropriate if you drink water as soon after a meal as is practical since water quickly leaves the stomach.
It’s interesting to note that a soup with a broth basis may have a similar effect at the start of your meal. In a previous study, researchers found that eating a bowl of soup before a meal reduced hunger and the number of calories consumed overall by the meal by around 100 calories.
However, this won’t apply to anybody. Numerous variables, including genetics and the kind of soup you eat, are in play. For instance, soups with umami flavor profiles may be more filling than others.
There is still a lot to learn about how these neurons interact and why drinking water may also satisfy your hunger or desire for regular meals, even though the neurons that change your want for food and water are closely connected.
According to several research, your thirst level and water intake appear to influence your preferences for certain meals more than famine and the kind of food you eat.
While being hydrated is important, drinking water shouldn’t replace food. Keep a pitcher of water nearby and drink from it while eating, or have a tumbler before you sit down to eat, as is customary.
4. To control hunger, choose solid foods.
Solid calories and liquid energy may affect your appetite and your brain’s reward system differently.
Compared to thin and liquid components, regular meals and those with superior viscosity—or thickness—significantly decreased famine, according to two recent data assessments.
One short study found that those who ate a lunch of hard foods (white rice and raw vegetables) used less energy both at lunch and at their next meal than those who ate a lunch of soft foods (risotto and boiling vegetables)
According to the results of another study, those who consumed foods with more complex textures consumed much less food overall during the duration of the meal.
Solid food requires extended chewing, which may give the brain more time to receive the fullness signal. On the other side, softer items might be easier to overeat since they can be quickly consumed in large pieces.
Another theory for why dense foods help people feel fuller for extended periods is that the more extended periods of chewing allow solids to remain in contact with your taste buds.
To be happy and acquire a variety of nutrients, try to include a variety of textures and tastes in your meals.
5. Mindfully eat.
Under normal circumstances, your brain helps your body recognize whether you are hungry or full.
However, it is more difficult for your mind to notice such signs when you eat too rapidly or are busy.
Eliminating distractions and focusing your attention on the components in front of you, a crucial aspect of conscious consumption, are two ways to address this issue.
Instead of relying on external signals like advertisements or the time of day to determine when you eat, mindful eating involves tuning into your internal hunger and satiety indicators, which include your thinking and physical sensations.
According to research, mindful eating may also reduce mood-related cravings and be especially beneficial for those prone to emotional, impulsive, and reward-driven eating, all of which influence hunger and appetite.
However, mindful eating seems to effectively reduce food cravings and increase your awareness of food when combined with a healthy diet, regular physical activity, and other behavior-focused therapies.
6. Regular exercise
Exercise is hypothesised to decrease activity of brain areas associated with food cravings, resulting in a lesser urge to consume high-calorie meals and a stronger drive to eat low-calorie foods.
It also lowers levels of hunger hormones while enhancing feelings of fullness.
According to certain studies, aerobic and strength activities are equally beneficial at changing hormone levels and meal size after exercise. However, research also implies that higher-intensity exercise has better long-term impacts on hunger.
Overall, most individuals tend to benefit from exercise in terms of hunger. Nonetheless, studies have shown a broad range of heterogeneity in how people and their requirements react to exercise.
in other words, there’s no assurance that everyone will get the same outcomes. However, exercise has several advantages, so incorporating the activity you like into your day is a good idea.
7. Get adequate rest.
Getting adequate sleep may also assist to decrease appetite and prevent weight gain.
According to research, a lack of sleep might enhance subjective sensations of hunger, desire, and food cravings.
Ghrelin levels may also rise as a result of sleep loss. This hunger hormone, as well as the appetite-regulating hormone leptin, promotes food intake and serves as a signal that the body is hungry.
According to the Centers for Disease Control and Prevention (CDC), most people need 7-9 hours of sleep every night, while children and teenagers require 8-12 hours.