It becomes difficult for us to keep hunger cravings at bay, staying away from eating junk food or to keep yourself away from the habit of chewing something every 1 hour. To stay fit and in maintained shape, it is important to eat healthy and timely. When your body is satisfied throughout the day, it means you can have a good focus on your work and push harder when you’re at the gym.
Fiber, protein, and fat are considered the best when it comes to satisfying your stomach because they take longer to pass through your digestive system, helping you stay fuller for longer.
Well, here are 10 food options you can have to keep your hunger pangs at bay and stay fit & focused.
Almonds: Almonds are a great source of healthy fats and they make a great snack between meals – but you need to watch the portion sizes. Note– you need to eat these nuts before you reach the point of being extremely hungry, because the hunger-reducing effects of the nuts tend to take about half an hour before you feel them, or you’ll end up eating more than you need.
Avocadoes: Avocados are versatile food and work great to help curb appetite. They get their creamy texture from healthy monounsaturated fats, which take a long time for our body to digest, thus keeps full for a long time and, help suppress appetite. Also, they’re an excellent source of soluble fiber, which while travelling through the gut forms a thick gel, slowing digestion.
You can have avocadoes anyway you love- slice them up into salads or sandwiches, mash them for dips and spreads, or eat them whole with a spoon. If you like them sweet, remove the pit and squeeze some honey into the hole or else, you can sprinkle some salt and pepper, and add a squeeze of lime for a savory treat.
Flax: Not Heard about this much? Not your regular go-to munch. But flaxseed is one the healthiest option to follow. It is rich in fiber and healthy omega-3 fats and is also a source of protein. These tiny seeds don’t take up much space in your stomach, but they may help suppress your appetite. But you need to work a little with them. The hard shell on flaxseeds, our bodies cannot digest it, so you need to ground them up in order to get the full benefits. Store flaxseeds in the freezer to help preserve the delicate omega-3 fats. Add a tablespoon of flaxseed to your morning smoothie or yogurt, or you can sprinkle it on the salad for a bit of texture and nutty flavor.
Greek yogurt: It is a high-protein appetite buster. It is made by straining regular yogurt to remove most of the whey, which concentrates the nutrients. The thick, creamy texture of Greek yogurt trick our bodies into feeling fuller. You can eat Greek yogurt by adding fruits or nuts to boost the satiety factor. Just be careful with these “Greek-style” yogurts – because some brands get their thickness from the addition of cream, which makes them high in fat and not the best choice if you are trying to lose weight.
Water: It is the best option to keep the stomach full. It helps you stay hydrated, flushes out the toxins, helps decrease your appetite. Sipping water instead of those cola drinks and staying hydrated throughout the day helps you stay alert, and also resists you from catching up a candy bar or coffee every 2 hours. Drinking a glass of water half an hour before a meal can also help to fill your stomach temporarily, making your portion sizes cut down when you actually sit down to eat.
Legumes: Legumes or pulses are an excellent vegetarian source of protein that includes beans, peas, lentils, and chickpeas. They can be enjoyed in soups, salads, chili and more. They are high in soluble fiber as well as complex carbohydrates. Like fiber, these complex carbohydrates cannot be digested by our body and helps to slow down the process of digestion.
Soup: Only having soup alone as a meal might not help you stay full for long, but it can do help you control your portion sizes when you have it as an appetizer or a snack. So, if you are trying to cut down on your weight, choose broth-based soups loaded with chunky veggies. You know this act of chewing veggies will help trick your body into feeling fuller for longer. If you are having soup as a meal, complete it with protein in the form of meat or beans, and with rice or barley.
Cottage cheese: It is a healthy snack choice for dieters and bodybuilders alike. It is a good source of protein and much lower in fat compared with other cheese. Cottage cheese-like casein is good to eat as it suppresses the appetite. You can enjoy cottage cheese with fruit if you like sweet flavor, or savory with some freshly cracked black pepper.
Oatmeal: oatmeal is the go-to breakfast of the maximum population nowadays. People are getting conscious about their weight and those parathas are now replaced by oatmeal. The thick, goopy texture of oatmeal is from a type of soluble fiber called beta-glucans. Not only do these beta-glucans travel slowly through our digestive tract, but they also help us keep full until the lunch hour, help to lower cholesterol by trapping bile and carrying it out of our bodies.
Meat: Meat is high in protein and fat content that means it is digested more slowly than most foods. Also, it takes longer to chew, which contributes to the feeling of fullness.
Well, there are several other foods also which suppress appetite but the ones listed above are the best options one can easily follow. Just make sure that what you eat should be in limit and exercise is compulsory. No reasons to skip it.
Eat healthy, stay fit!