Top 10 Ways to Deal With Hunger
Tricks to turn down your appetite
7. Have some fat with your carbs -- but not too much! When we eat
fat, a hormone called leptin is released from our fat cells. This is a good
thing when we're talking about moderate amounts of fat. Studies have shown that
a lack of leptin (due to a very low-fat diet) can trigger a voracious appetite.
Obviously, we want to do the opposite of that. But that doesn't mean we should
opt for a high-fat meal. Research has found a higher frequency of obesity among
people who eat a high-fat diet than among those who eat a low-fat diet.
8. Enjoy some soy. Soybeans offer protein and fat along with
carbohydrates. That alone would suggest that soybeans are more satisfying and
more likely to keep our appetites in control than most plant foods. But a
recent study in rats suggests that a particular component in soybeans has
definite appetite-suppressing qualities.
9. Go nuts. Nuts help you feel satisfied because of their protein and
fiber content. A handful of these vitamin- and mineral-rich nuggets will hold
you over between meals. But keep that handful small: Nuts are high in fat, even
though it is the healthful monounsaturated kind.
10. Slow down, you're eating too fast. It takes at least 20 minutes
for your brain to get the message that your stomach is officially
"comfortable" and that you should stop eating. If you eat slowly, the
brain has a chance to catch up with the stomach, and you're less likely to