Tired of fighting a wild appetite? follow these eight simple strategies to go from constant craving to always satisfied and feeling full. It might not be all about will power, but experts are taking a more realistic view of why so many of us can’t stop eating , most of us are hard wired to have a nearly insatiable appetite. In evolutionary terms, it means that we have to eat a large quantity of food whenever we came across it. Now we encounter food at every turn, a fact that’s a recipe for over eating. How Hungry you feel is not completely out of your hands. Researchers have been looking for ways to take the edge off appetite, and they have made some surprising discoveries. Here are some tips that will help you get more satisfaction for less.
Start your day with an egg
A morning meal that includes eggs, which are packed with protein and other nutrient, may help tame your appetite later in the day. Researchers had two different people eat separate that were equal in weight and calories: one breakfast was two scrambled eggs and two slices of toast and the other was one large bagel with cream cheese and non fat yogurt. The person that had the eggs consumes less calories throughout the day than the other that had the bagel. So try and have either scrambled or hard boiled egg before you start your day.
Shrink your portion sizes but not too much
No doubt you have tried the number one rule of weight loss: put less food on your plate. But if doing so has only made you ravenous, perhaps you went too far. Studies show that when subjects are given somewhat smaller portions, they eat less and feel just as satisfied as if they had a larger portion on their plate, which means that was less calories consumed.. So if at dinner you usually have a bout 6 ounces of meat, cut that down to 4 and work towards 3-2 and bulk up your plate with veggies.
Plenty of water and plenty of fiber
Foods that are rich in water and fiber helps you and are the key to controlling your hunger. That is because those food, primarily fruits, vegetables cooked whole grains are bulky enough to fill you up and they are really low in calories. It is easy to change the caloric density of most meals. For example in a omelet, cut back on the egg yolks and add egg whites and stir in some spinach and tomatoes. Use whole wheat instead of white flour to make pancakes and add blueberries or bananas to the batter. Use less ground beef in chili, and include more beans and corn.
Don’t overload on fat and protein
Although some fat in the diet is good, some research indicates it is over consumed because it is less filling. A lean slice of turkey will keep your hunger at bay better than a doughnut with sprinkles. But that does not mean you should load up on meats and other high protein foods. Every meal should contain a healthy mix of fat, protein and carbohydrate. Try a s .shrimp-vegetable stir-fry made with a touch of sesame oil and served over brown rice. Protein, fat and carbohydrate have independent satiety factors that likely combine to affect how full you feel.
While these dieting tips will not completely eliminate those pangs of hunger you get when a dessert cart passes by, this is a smarter way of eating and will suppress your appetite enough in a way that will help you consume less calories.