Hunger is something we're all faced with and can often lead to overconsumption at meal times. Whether you're looking to maintain a healthy diet, or seeking to lose a few kilos, finding ways to manage hunger is important. Here are my top five tips for managing your hunger levels throughout the day:
1. Eat regularly
Eating regularly regulates your metabolism and keeps your blood sugar levels consistent, as well as maintaining your hunger levels. Ensuring that you consume regular meals every 2-4 hours sets some structure in your diet and prevents grazing. Hunger can cause cravings and may lead to overeating at your next meal. Regular meals consists of breakfast, lunch and dinner, as well as snacks in between if necessary.
2. Include protein
In terms of kilojoules per gram, protein and carbohydrates are the same (~16.7kJ/g). However, we can't eat as much protein as it fills us up quicker and keeps us fuller for longer. This is due to protein decreasing the levels of the hormone ghrelin (the hunger hormone) in the body, while at the same time increasing peptide YY (the satiety hormone), making you feel fuller. Compared to carbohydrates and fat, protein has a higher thermogenic effect in our bodies, which means you burn more energy through heat. Include a good quality source of protein at all of your main meals as this will help distribute your protein more evenly across the day, promoting satiety and increases in lean muscle mass.
3. Increase your vegetable intake
We all know that vegetables are good for us. As well as containing vitamins, minerals and antioxidants, vegetables are high in fibre. Non-starchy vegetables are very low in kilojoules, therefore the volume you can eat is significantly higher than your portion of carbohydrates, protein or fat. The quantity as well as the fibre content fills your stomach and promotes feelings of fullness.
4. Stay hydrated
Your body is made up of 70% water. Many of us don't consume enough fluids throughout the day, and often we can misinterpret feels of dehydration for hunger. Drinking low kilojoule drinks (water, tea, black coffee, mineral water, soda water etc.) with your food is a great way to increase the total volume of your meal. This is handy if you are trying to decrease your portion sizes for weight loss.
5. Be mindful
Being mindful is creating a positive relationship with your food. With our busy lifestyles, hectic work schedules and chaotic home life, food can take a backseat and we think about what we're putting into our mouths less and less. How many times have you sat in front of the television at night and worked your way through a whole block of chocolate without realising it? Being distracted can lead to overeating, and you tend to not recognise feelings of fullness. A great activity you can engage in to break this habit is consuming your snacks away from any distractions so you only have the food to concentrate on. You will soon gain a better understanding of why you are eating. Are you hungry? Or are you just eating because you were distracted with something else?
If you're struggling with managing your hunger levels or cravings and need further assistance or support to get to your nutritional goals, contact me here, I'd love to help!
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