Whether due to hormonal fluctuations, seasonal changes, poor food choices, changes in the gut microbiome, or even trying to eat less to lose or maintain weight, we’ve all experienced periods of constant hunger, lingering around the fridge as if something new might appear since the last time we checked… As a dietitian-nutritionist specialized in autoimmunity and clinical nutrition and educated in plant-based diet, I must stress that it’s never a good idea to restrict your food intake too much, as this can negatively impact your energy and immune system. Severe restrictions often lead to poor food choices later, usually low in nutritional value and high in calories.
But why are you constantly hungry for a certain period of time? In most cases, the answer lies in following a diet that doesn’t provide sufficient nutrients, leading to persistent cravings. The trick is to eat foods with high energy density, meaning foods that provide more calories in small amounts, which sends a signal to your brain that you’re full, helping you make better food choices based on protein, fiber, and fat content.
Here’s what you can do if you’ve already had a healthy meal and still feel tempted to reach for the fridge:
Try different types of protein
Research shows that adding high-quality protein to your meal increases satiety. Since animal protein isn’t the best option for your gut microbiome (or for the planet), try plant proteins from legumes, seeds, tofu, and nuts.
Eat whole grains
Whole grains improve satiety and keep hunger at bay for longer periods. Quinoa is an excellent choice as it’s rich in both protein and fiber. Oats and buckwheat are also great options.
Eat more veggies
Eating vegetables before a meal can increase satiety and reduce overall food intake. Leafy greens like spinach are rich in thylakoids, which reduce hunger and cravings. Starting your meal with a salad is always a great idea.
Add legumes to your plate
Legumes, like lentils, beans, peas, and chickpeas, are rich in protein and fiber, which reduce hunger and promote fullness, while they also benefit your gut microbiome. Phytic acid, a major component in legumes, may help delay glucose absorption after a meal, prolonging satiety.
Consume nuts
Nuts are excellent snacks to keep hunger at bay. Almonds and walnuts, for example, are high in protein and healthy fats, keeping you full for longer.
Increase healthy fats
If you’re careful about your weight, you might be cautious about fats due to their high calorie content. However, healthy fats like those from avocados, coconut products, olive oil, and omega-3s provide energy, boost metabolism, and help reduce the urge to snack. Adding avocados to a meal, for instance, can improve satiety for 3-5 hours.
Enjoy fruit
Fruits like oranges, blueberries, and apples are rich in vitamins, minerals, antioxidants, and fiber, which help keep you full. It’s better to eat whole fruit rather than juice, as fruit juice is high in sugar and lacks fiber. Fruits also offer phytonutrients, such as ellagic acid in strawberries, which have anti-cancer properties and promote heart health. Additionally, they help steer you away from processed desserts that cause rapid blood sugar spikes and make you hungry again soon after.
Eat mindfully
Avoid eating in front of the TV or your smartphone. Be mindful of what you’re consuming, savor the smell and taste, and chew slowly. By practicing mindfulness during meals, you can reduce overeating and excessive behaviors.
Resources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7270222/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042778/
https://pubmed.ncbi.nlm.nih.gov/28718396/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664987/#:~:text=Overall%2C%20whole%20apple%20increased%20satiety,meal%20can%20reduce%20energy%20intake.