How to Fight Nagging Hunger

Whether you are dieting or simply trying to follow a healthy eating plan, nagging hunger can sabotage your efforts. Nagging hunger occurs between meals and snacks and may be caused by eating too little or by cravings. Choosing the right foods at meals and snacks can help you control your hunger and reduce cravings without adding extra calories.

Instructions

• 1

  Eat lean protein, such as low fat dairy products, poultry or other lean cuts of meat at each meal and snack. Protein takes longer to digest than carbohydrates, helping you feel full longer. Try to consume 20 to 30 grams a day.

• 2

  Eat whole fruits, either fresh, canned or frozen. Whole fruits are more filling than dried fruits or fruit juices because they have a higher water content.

• 3

  Increase your intake of high-fiber foods, such as vegetables and beans. High-fiber foods are filling without containing a high amount of calories, as well as being beneficial to the heart and digestive health/ Aim for 30 to 35 grams of fiber each day.

• 4

  Choose whole grains, like whole wheat bread and brown rice, instead of refined products, like white bread and flour. Whole grains have a higher fiber content, which fills you up for fewer calories.

• 5

  Include a small amount of fat to meals or snacks to increase satiety. Some options include smearing peanut butter lightly on whole wheat toast or a bagel, or choosing low-fat instead of fat-free milk. Fat takes longer to digest, which helps you feel full longer.

• 6

  Drink a glass of water if you feel hungry between meals. Hunger often gets confused with thirst, so a glass of water may satisfy you. Have a light snack if you are still hungry 20 minutes after drinking the water.