Add Fats to Your Diet to Feel Full Longer

Hunger and appetite are complicated processes that involve much more than just the stomach. Nerves react to a full or empty stomach and signal the brain to stop or start eating. However, appetite is an emotional sensation that is also controlled in the brain. If you feel hunger shortly after eating a meal that was high in fiber, there is a good chance that your body is actually thirsty. Also, remind yourself to slow down and appreciate every bite of the food you are consuming.

Water and fiber work together to slow digestion and increase your sense of satiety. It is healthy to have feelings of hunger as you are nearing your next mealtime. Nonetheless, do not give in to creative options your appetite may be suggesting. If hunger pangs are annoying, snack on a whole food like a freshly peeled carrot. Feeling hungry when it is time to eat and eating your food slowly will allow your meal to be much more satisfying.

We’ve already discussed some of the telltale signs that can help you distinguish between your emotional appetite and true hunger. A key to managing either or both is use some of the proven tips discussed below when your energy levels dip:

• Add Good Fats – By understanding the difference between good and bad fats and how to include more healthy fat in your diet, can help manage hunger and trim your waistline.
• Eat at Mealtime – It is a bad habit to rush through your day skipping meals or eating on the go. You should take time for meals and practice eating a scheduled times for your overall health and well-being.
• Don’t Ignore Cravings – Cravings should be managed but not completely ignore. Try drinking a glass of water and waiting fifteen minutes to see if it lingers. If so, allow yourself a small portion but allow for the calories.
• Drink More Fluids – If you find yourself looking for a snack before bedtime, try drinking a glass of seltzer instead. It will at least keep you feeling full as you wait to fall asleep for the night.
• Mindful Eating – Studies show that a key to avoiding overeating because you are overly hungry is to plan when you eat as well as make sure practice mindful eating by avoiding distractions.

To manage your hunger and your appetite takes time and patience. Starving yourself is not the answer and will have to trust the process that works for you. Most times a slower approach is more likely to stick and can be much less painful. Instead of haphazardly cutting as many calories from your diet as possible, focus on eating the right amount of the right foods to promote sustainable weight loss. Once you’ve find your specific sweet spot, you want be thinking about food all the time.

A good range for weekly weight loss is half a pound to two pounds but you will also need to adopt healthy lifestyle changes to ensure the weight you lost will not be immediately regained. Healthy weight loss will provide numerous health benefits. Losing and keeping weight off requires a commitment to a combination of changes, such as improving what you eat, when you eat, and how often you eat. Weight loss specialists at MRC can provide the support you need to maintain your new weight.