Do you often look for food after you have eaten your last meal? Do you always have the starving feel? Then you need to do something to control your hunger else putting extra weight is always on the cards. You need to hurry up! You should know more about hunger fighting foods that not only keep you full for much longer but better your health as well, which means know about foods that are doubly beneficial.
Actually, there is nothing wrong in having occasional hunger bouts just before mealtimes or after strenuous resistance training. But this frequent hungry feeling can lead to needless snacking, crushing your six-pack goals. If you just can't resist the tempting aroma from a freshly baked cookie, it is time to find a way to curb this craving.
The Easy Way to keep Hunger Away!
Choose foods that keep you full for long. Now your chances of falling prey to snacking goes down considerably. There is no shortage of such foods and we bring you the list to choose from.
List of top 10 foods that fight hunger and keep you full for long!
Spinach contains Thylakoids, a special structure inside the plant cells that promote the release of satiety (feel full) hormones. In a study of 100 obese people, every alternate man was fed spinach and others were given a placebo. Results showed that spinach controlled the satiety for 2 hours longer than their counterparts.
Almonds is the super food which works even in a small quantity like 30-40 grams. Those who ate this quantity of almonds had almost no desire to eat thereafter. This study was continued for a month and not even an inch was added to the study group's waistline.
Almond keeps your calorie input also in check. The fat, fiber and protein content found in almonds attacks hunger from three sides and keeps it in check.
Add almonds to your diet and you will keep away from unnecessary munching.
3. Black Beans / Kidney Beans
Kidney Beans (Rajma) and black beans pack more protein and fiber and bring the sweet result: People who ate them were less hungry than those who had animal protein. The mind boggling fiber content surpassed all expectations.
Thanks to high levels of dietary fiber, which slows the digestion and improve blood-sugar control, legumes like Kidney beans and Black beans have serious hunger-crushing power for little calorie cost.
Oats when cooked you can see it gel, which is a perfect example of Hydrophilic Food. The beauty of oats is it contains soluble fiber, protein, phosphorus, potassium, selenium, manganese and iron and all these nutrients help you keep full for long. If you have oats regularly in your daily diet, you should keep it there as this poor looking food is highly beneficial.
Studies show everyone should have a Hydrophilic Food with meals, like the tasty & delicious fruit Pears. It has a complex carbohydrate Pectin which is an excellent detoxifier, gastrointestinal tract regulator, and immune system stimulant.
Pears lowers your cholesterol and regulates your body's sugar absorption rate. When sugar is absorbed slowly, it lasts for much longer and as a result your hunger pangs are also reduced.
6. Chickpeas (Chole)
Known as a staple food for most North Indians, Chickpeas or Chole contain a huge amount of soluble fiber within them, along with some useful amount of protein. This combination keeps you full for long. One cup of Chickpeas give you over 8 grams of protein and around 4 grams of soluble fiber and this combo works wonderfully well by keeping hunger at bay.
Yes, Oranges also belong to this list!
Oranges are packed with vitamin C, soluble fiber, and pectin (which we discussed above). The most important part is the peel, the thick, white outer layer—called the pith—contains a lot of pectin and vitamin C, and is more than acceptable to eat. Have orange in this way and see that you don't feel hungry for long.
Barley has tremendous capacity to absorb water many times its size. This wonder grain also boasts around 6g of fiber per serving. You can use it as a salad topping, as a side dish in your meals, or even as a pasta substitute. Barley is also known to help lower blood sugar, blood pressure, and cholesterol. Have half a cup and the fiber itself will keep your hunger at bay!
9. Whey Protein Smoothies
When you combine yoghurt, a small banana and whey protein, it not only gives the “full” feeling quickly, the protein ensures that your hunger is kept at bay. The best part is, this smoothie being a liquid, you can sip it slowly and continue for a longer time. Research shows that whey protein smoothie works wonders and you can even skip a meal.
Recommend: 5 Homemade Protein Shake Recipes
The volume effect really has its weight on your tummy. Popcorn is truly energy dense plus the overall volume appears huge when you air-pop the popcorns. When your brain sees the volume, it gives you a lot of sensory satisfaction and tricks the system.
Conclusion Hunger fighting foods are available in plenty, but you only need to choose them at the appropriate time.