Are you tired of being hungry all the time? I can relate. I used
to be hungry all the time too. I used to be hungry all the time. After
years of experimentation and lots of study, I've finally unlocked the
secrets to avoid being hungry all the time and am excited to share them
with you. It all comes down to eating the right kinds of foods in the
right ways so that your body's natural hunger/satisfaction signals work
properly and blood sugar is kept steady.
8 Secrets to Avoid Constant Hunger
1. Eat real food and avoid the processed stuff. The more nutritious food your body gets and the fewer "empty calories" you consume, the happier your body becomes which results in a healthier metabolism and less intense hunger signals.
2. Include protein and healthy fats with meals and snacks. They take longer to digest and help keep you feeling full longer. Here are some examples of meals and snacks that work well:
Breakfast: Eggs in some form with 1 slice 100% whole wheat toast; 100% whole wheat toast with peanut butter or almond butter and fruit; full fat plain greek yogurt with high fiber cereal, fruit and a drizzle maple syrup; Steel cut oatmeal with butter or coconut milk, fruit, nuts and a drizzle of maple syrup; cottage cheese with fruit; leftovers.
Snacks: a handful of nuts; slices of apple with almond butter; popcorn with a drizzle of extra virgin olive oil and sprinkle parmesan; sardines on whole grain crisp bread; cottage cheese with fruit; hummus and raw vegetables.
Dinner: Salad, poultry or fish and vegetables; vegetable lentil soup; turkey or vegetarian chili; hearty soups, stews or chili; whole wheat pasta with lots of vegetables and turkey sausage; meat, green vegetables, salad with olive oil dressing and small baked potato with butter and full fat Greek yogurt.
3. Eat lots of vegetables. They are nutritionally dense - full of fiber, vitamins, minerals, antioxidants - and fill you up. Try to include a rainbow of colors - white, green, yellow, orange, red, blue and purple - everyday.
4. Limit excess sugar. If you must have dessert, have a small amount - just a bite or two at the end of your meal - so it doesn't send your blood sugar soaring. Avoid sugary drinks including soda and fruit juice.
5. Avoid Artificial Sweeteners. They perpetuate your sweet tooth, causing you to crave more sweets, and they they interfere with your body's hunger/satisfaction signals which can make you hungry. I noticed I was often ravenous within an hour of drinking a diet soda. Opt for a big glass of water with lemon, vegetable juice, green tea or sparkling water instead.
6. When you eat eat. Stop multitasking through your snacks and meals. Your brain and five senses are a big part of digestion and satisfaction. If you eat while watching television or answering email, you won't really taste your food which can lead your body to send out hunger signals even though you've eaten.
7. Get enough sleep. When you are overtired your body may send you signals that it needs more energy in the form of food. I often feel hungry when I am tired and really need a nap. Studies have demonstrated that people who are sleep deprived weigh more.
8. Drink lots of water. Most of us don't drink enough water and again, your body may inadvertently send you a hunger signal when it's really thirsty, especially if you have a habit of ignoring thirst. If you are hungry and there is no real good reason you should be, have a big glass of water and wait 10 minutes. Your hunger may disappear.
Now that you have read just how simple it can be to tame your hunger, I hope you'll give it a try. Start with one thing and then try another. Before you know it, you'll be wondering what ever happened to your constantly "hungry girl."
8 Secrets to Avoid Constant Hunger
1. Eat real food and avoid the processed stuff. The more nutritious food your body gets and the fewer "empty calories" you consume, the happier your body becomes which results in a healthier metabolism and less intense hunger signals.
2. Include protein and healthy fats with meals and snacks. They take longer to digest and help keep you feeling full longer. Here are some examples of meals and snacks that work well:
Breakfast: Eggs in some form with 1 slice 100% whole wheat toast; 100% whole wheat toast with peanut butter or almond butter and fruit; full fat plain greek yogurt with high fiber cereal, fruit and a drizzle maple syrup; Steel cut oatmeal with butter or coconut milk, fruit, nuts and a drizzle of maple syrup; cottage cheese with fruit; leftovers.
Snacks: a handful of nuts; slices of apple with almond butter; popcorn with a drizzle of extra virgin olive oil and sprinkle parmesan; sardines on whole grain crisp bread; cottage cheese with fruit; hummus and raw vegetables.
Dinner: Salad, poultry or fish and vegetables; vegetable lentil soup; turkey or vegetarian chili; hearty soups, stews or chili; whole wheat pasta with lots of vegetables and turkey sausage; meat, green vegetables, salad with olive oil dressing and small baked potato with butter and full fat Greek yogurt.
3. Eat lots of vegetables. They are nutritionally dense - full of fiber, vitamins, minerals, antioxidants - and fill you up. Try to include a rainbow of colors - white, green, yellow, orange, red, blue and purple - everyday.
4. Limit excess sugar. If you must have dessert, have a small amount - just a bite or two at the end of your meal - so it doesn't send your blood sugar soaring. Avoid sugary drinks including soda and fruit juice.
5. Avoid Artificial Sweeteners. They perpetuate your sweet tooth, causing you to crave more sweets, and they they interfere with your body's hunger/satisfaction signals which can make you hungry. I noticed I was often ravenous within an hour of drinking a diet soda. Opt for a big glass of water with lemon, vegetable juice, green tea or sparkling water instead.
6. When you eat eat. Stop multitasking through your snacks and meals. Your brain and five senses are a big part of digestion and satisfaction. If you eat while watching television or answering email, you won't really taste your food which can lead your body to send out hunger signals even though you've eaten.
7. Get enough sleep. When you are overtired your body may send you signals that it needs more energy in the form of food. I often feel hungry when I am tired and really need a nap. Studies have demonstrated that people who are sleep deprived weigh more.
8. Drink lots of water. Most of us don't drink enough water and again, your body may inadvertently send you a hunger signal when it's really thirsty, especially if you have a habit of ignoring thirst. If you are hungry and there is no real good reason you should be, have a big glass of water and wait 10 minutes. Your hunger may disappear.
Now that you have read just how simple it can be to tame your hunger, I hope you'll give it a try. Start with one thing and then try another. Before you know it, you'll be wondering what ever happened to your constantly "hungry girl."
Martha McKinnon is a health & nutrition coach and independent
pampered chef consultant who shares her passion for healthy balanced
eating and living on her websites that include http://www.simple-nourished-living.com and http://www.best-ever-cookie-collection.com.
Article Source:
http://EzineArticles.com/?expert=Martha_McKinnon
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