Do you stress eat, feel like you’re always hungry, succumb to a constant supply of donuts at the office or run to the pantry every time you see a commercial for food on TV?
We can all relate to experiencing these type of non-hunger based food cravings. And sheer will won’t always keep you from mindless snacking. So what will?
Curb your hunger cravings by incorporating wholesome, appetite suppressing foods to help keep you full throughout the day.
Think of it this way. What you DO eat makes a big impact on what you DON’T eat! And certain foods are natural appetite suppressants that can help stave off those hunger cravings from starting in the first place.
The primary reason certain foods keep you fuller longer than others? They are high in fiber and protein!
Psst – the 310 Shake has 15 grams of protein and 5 grams of fiber at just 90 calories!
Fiber Rich Foods
Fiber doesn’t break down like other foods, so it stays in your body for longer, keeping you feeling full for longer. There are two types of fiber; Soluble fiber and insoluble fiber.
Soluble fiber aids in slowing the digestion of food, keeping your body satiated for longer and preventing spikes in blood sugar. As a bonus, it also can prevent the absorption of fat and cholesterol to help move it out of the body.
Insoluble fiber cannot be broken down, therefore it helps keep digestion regualar by moving food through the gut. Insoluble fiber also takes up more space in the gut, keeping the body full and satiated after a meal.
Daily Recommended Intake:
You should aim for about 25 grams of fiber per day.
Fiber Food Options:
So what can you eat for your non-shake meals or snacks to get more bang for your buck in the fiber department to keep you full longer on less calories?
Healthy, high-fiber foods include things like whole grains, almonds, beans, fruits, and veggies. Such as:
- Dates rank highest in fiber with 14.2 grams in 1 cup.
- Raspberries have a high-fiber content of 8.0 grams in 1 cup
- Apples contains 3.3 grams of fiber
Protein Rich Foods
If you're eating animal products like meat, fish, and eggs, you’re likely doing pretty well protein-wise already. However, if you don't eat animal foods or want to avoid the harmful toxins, hormones, and acidity that can come along with meat protein, you have options.
Why Protein Keeps You Full
Protein-rich foods contain peptides that can actually block signals in your body that signal hunger, and send signals to the gut to release glucose which suppresses the desire to eat. And voila, a curbed appetite.
Daily Recommended Intake:
The daily recommended intake (DRI) of protein is 0.8 grams per kg of body weight, which translates into 0.363 grams per pound of body weight. For example, if you weigh 150 pounds, you should aim to eat about 54 grams of protein each day (150 x 0.363), and this amount can be slightly increased based on your activity level.
Protein Food Options:
- Nuts and Nut Butters (5-7 g per srv)
- Seitan (25 g per srv),
- Tofu, Tempeh, and Edamame (10-19 g per srv),
- Lentils (18 g per cup), Chickpeas and most varieties of Beans (15 g per cup)
- Hempseed (10 g per srv)
- Green Peas (9g per cup)
- Quinoa (9g per cup)
- Oatmeal 12g per cup)
Now that you’re armed with information, use it to your advantage. Pick the high protein and high fiber foods that sound delicious to you from this article and turn them into a meal! Have fun with it and get creative!
310 Nutrition wants to know, what hunger curbing meals and snacks are you looking forward to incorporating into your diet? Let us know in the comments!