Top 10 Ways to Deal With Hunger
Tricks to turn down your appetite
1. Bulk up your meals. There's a lot of evidence that bulk -- that
is, fiber -- reduces appetite. So turn up the volume with higher-fiber foods
like fruits, vegetables, whole grains, and beans. These foods also tend to have
a high water content, which helps you feel full.
2. Cool off your appetite with soup. Have a bowl of broth or
vegetable-based soup (hot or cold) for a first course, and you'll probably end
up eating fewer total calories at that meal. Creamy or high-fat soups need not
apply for this job -- stick to the low-cal, high-fiber choices like minestrone
or vegetable-bean type soups.
3. Crunch your appetite away with a big salad. One study found that
when people had a large (3 cups), low-calorie (100 calories) salad before
lunch, they ate 12% fewer calories during the meal. When they had a smaller
salad (1 1/2 cups and 50 calories), they ate 7% fewer calories overall. You can
make the same salads used in the study: Toss romaine lettuce, carrots,
tomatoes, celery, and cucumbers together, and top with fat-free or low-fat
dressing. But beware the fatty salad! Eating a high-calorie salad, even a small
one, can encourage us to eat more calories at the meal than if we ate no salad
4. Stay on course. A little bit of variety in our meals is good and
even healthful. But having several courses during a meal can lead you down the
wrong path. Adding an extra course to your meal (unless it's a low-calorie
salad or broth-type soup) usually increases the total calories you consume for
5. An orange or grapefruit a day helps keep appetite away. Research
suggests that low-calorie plant foods that are rich in soluble fiber -- like
oranges and grapefruit -- help us feel fuller faster and keep blood sugars
steady. This can translate into better appetite control. Of the 20 most popular
fruits and vegetables, oranges and grapefruits are highest in fiber!
6. Get milk (or other low-fat dairy foods). Increasing your intake of
low-fat dairy foods is a great way to get more of two proteins that are thought
to be appetite suppressors -- whey and casein. And drinking milk may be
especially effective. A recent study found that whey -- the liquid part of milk
-- was better at reducing appetite than casein.
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.