Are you trying to lose weight?
Or are you trying to suppress those gnawing hunger pangs?
Or are you trying to opt for healthier options so that you stay fit?
Whatever your reason, opting for foods that will keep you full longer would help. The trick is to choose volume-dense foods. Volume-dense foods are those that contain more of air, water, protein or fiber. These are low in calories and when consumed, they stretch the stomach. They leave the stomach slowly, making one feel full longer.
Here is a list of some volume-dense foods that you can choose to help you achieve your fitness goals-
Broccoli is very low in calories and very rich in antioxidants. This is the reason why every nutritionist would recommend this vegetable. A cup of broccoli has just 31 calories, 2.5 gm protein and 2.4 gm fiber. It fills the stomach quickly and the texture and taste of the vegetable prevents too much intake.
Flaxseeds are a rich source of fiber, protein and omega-3 fatty acids. As they do not take up a lot of space in the stomach, they make a person feel full longer without feeling heavy.
Greek yoghurt has a thick, creamy and rich texture that makes you feel full longer. One can add fruits and nuts to the yoghurt to make it more appealing. Such additions also add to the volume of the yoghurt, increasing the level of satisfaction to the consumer.
A lot of individuals mistake thirst for hunger. So the next time you feel hungry, try drinking a glass of water. If you were thirsty, the water would satisfy you, curbing the urge to eat. On the other hand, if you are actually hungry, then the pang would return in 10 minutes and you could eat something healthy.
Oatmeal’s thick, sticky texture is a result of the presence of beta-glucans, a type of a soluble fiber. Being a fiber, it leaves the stomach slowly. It is a healthy option for lowering cholesterol levels as it traps bile and takes it out of the body.
Cottage cheese is low in fat and a good source of casein, a kind of protein that suppresses appetite. Its taste combines wonderfully with both sweet and salty flavors, thereby allowing an individual to consume it as they prefer.
Almonds are rich in proteins and healthy fats. As they take a little longer to digest, their hunger-reducing effects also take time to reflect. Opt for almonds when you are really hungry and watch the portion size carefully.
Chickpeas are a rich source of proteins. Eaten roasted or boiled, as a salad, side dish, main dish or in dips, they make an excellent snack or meal.
Legumes or pulses are a rich source of complex carbs and proteins. As our bodies are unable to digest complex carbs, this group of food slows down the digestion process and takes longer to leave the body. Further, legumes release a hormone that slows down the digestion process, thereby making us feel full longer.
Restricting the amount of food that one eats would lead to a kind of relapse resulting in the person eating more. Instead, choosing the right food, using smaller plates and bigger forks and visualizing oneself indulging in their cravings can successfully suppress one’s appetite, successfully keeping those hunger pangs at bay!