Food & Drink

5 Nutritionist-Backed Ways To Curb Your Hunger Pangs

These call for well-timed taming to ward off an unnecessary weight gain.

So, here are 5 ways to keep hunger and appetite within bounds.

1. Go on a diet with high-fiber foods

The intake of high-fiber foods causes expansion of the stomach and a slowdown in its capacity to empty food besides influencing the release of fullness stimulating hormones. Additionally, fibers have the ability to make fermentation happen in the bowel. This results in the production of short-chain fatty acids that help further advance the feelings of fullness.

As per the latest review reports the addition of vegetables such as peas, beans, lentils, and whole grains enriched with fibers to your meal can remarkably amplify the feeling of fullness by minimizing hunger pangs. The reports bring to light a potential decline in calorie intake by no less than 10 percent through the inclusion of an extra 14 grams of fiber in daily meals. If practiced for more than 4 months, a likely loss in weight by at least 4.2 lbs (almost 2 kg) is expected.

What's more, high-fiber diets hardly stir up any adverse effects. Every now and then, fiber-rich foods contain several other health-giving nutrients, for instance, minerals, vitamins, antioxidants, and plant-based compounds.

2. Make a choice for solids over liquids

As a matter of fact, calories generated from solid and liquid foods can exert an influence on your appetite differently. As per a recent review, people who consumed a liquid snack in comparison with those who ate a solid snack have 38 percent less likelihood to recompense hunger by eating less during the next meal. People feel less hungry and a greater sensation of fullness when they eat a semi-solid snack instead of a liquid snack. Also, the desire to eat is curtailed to a considerable extent.

Since solid foods need more chewing they can give more time to your brain to receive the fullness signal. What’s more, scientists believe chewing food for extra time enables solids to stay connected with the taste buds for a prolonged period which in turn engender the feelings of fullness.

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3. Wet your whistle with more water

You can curb your hunger pangs by drinking water before meals. It also helps boost feelings of fullness after a meal and encourage substantial loss in weight. Research shows that people who gulp down two glasses of water just before eating a meal exhaust food by less than 22 percent in contrast to those who desist from drinking any water. Scientists conjecture nearly 17 ounces (500 ml) of water is enough for stretching the stomach and transmitting the fullness signal to the brain.

Having said that, water also gets emptied from the stomach fast. In order to make this tip work well, it’s recommended to drink water very close to taking in the meal.

Curiously enough, when you begin your meal with a soup, it brings about the same effect. Research lays bare the fact that you get to cut down your hunger and approximately 100 calories by gorging on a bowl of soup right before a meal.

4. Play the game with dark chocolate

Dark chocolate tastes bitter. This very bitterness is believed to be instrumental in decreasing appetite and diminishing your cravings for sweet foods. A few pieces of research also indicate that the stearic acid found in dark chocolate can ease off digestion quickly thereby increasing your feelings of being full.

Interestingly, the same impact can be brought in by simply smelling the treat. One particular study reveals that getting the whiff of dark chocolate can lead to a reduction in both appetite and secretion of hunger hormones by as much as 85 percent, in contrast, to actually eating it. However, further studies are required to have a look at how dark chocolate can affect the feelings of fullness.

5. Add more spice to your meals

When it comes to killing hunger, you can significantly benefit from spices, especially ginger. It helps bring down blood sugar levels, nausea, and inflammation and ease muscle pain. Moreover, adding ginger to daily food intake helps scale down hunger. One particular study lets out the observation of a marked reduction in hunger when 2 grams of ginger powder is consumed after mixing it with hot water prior to taking breakfast.

Nonetheless, ginger isn’t the only spice that lessens the twinges of hunger. Notable components, for example, capsaicin and capsiate found in hot pepper and sweet pepper respectively exhibit similar effects. Plus, these components generate a lot of heat which consequently helps burn more calories.