- Break Fast is a Must
It’s a new day, and the first meal of the day is very, very important. Break your 6-7-hour fast with a good, healthy breakfast. Make sure you get a portion of protein, healthy fats, and complex carbs in your body before you head out. Having breakfast will help you remain satiated for a long duration and prevent you from feeling hungry frequently.
- Tea Or Coffee
Gear up with a cup of green tea or black coffee. Yes! Both green tea and coffee are great energizers and appetite suppressors. Have a cup of coffee or green tea with breakfast, 45 minutes before lunch, an hour after lunch, and an hour before going to the gym. Opt for decaf if you want to avoid caffeine. Your appetite will be suppressed, and the antioxidants in green tea help flush out the toxins from your body.
- Protein Curbs Hunger
I talked about consuming protein during breakfast. In fact, you should consume protein with every meal, even snacks. Protein is tough to digest and keeps you full for an hour and not cause the blood glucose levels to spike. Moreover, it helps you build lean muscle mass, which, in turn, improves your metabolic rate. Consume chicken breast, fish, tofu, beans and legumes, nuts, and seeds to provide your body with the required amount of protein per day.
- Dietary Fiber Satiates
Dietary fiber is a complex carb that is indigestible by humans. It forms a gel-like layer in the gut and slows down the absorption of nutrients, preventing a sudden insulin spike. Dietary fiber also serves as food for the good gut bacteria, leading to better digestion. It encapsulates the fat molecules and prevents their absorption in the body. So, consume veggies, fruits (with peels), and whole grains to load up on healthy complex carbs.
- Eat Every 2-3 Hours
Eating every 2-3 hours helps you be more in control of your hunger than eating every 30 minutes. A gap of two to three hours will give your body the time to digest and absorb the nutrients. Mix small meals with large ones to create a symphony between your mind and body. This will help you develop a habit of eating healthily but not too frequently.
- Feeling Hungry? Drink Water
If you feel like hunger in between your large meal and small meal, then drink water. Because usually, when you feel thirsty, you must consume some heavy foods in feel of hunger. Consume a glass of water and wait for some time. Within a couple of time, you will find that that you were actually thirsty, not hungry.