Sometimes, our food cravings can be a beast, particularly when it’s that time of the month for women. Those cravings are often driven by our hormones.
If you have been wondering about the little culprit who keeps ‘persuading’ you to eat more, there’s a hormone called ghrelin which is produced when your tummy is empty. The production of this hormone causes more hunger, prompting your cravings.
The solution? Simple! Don’t get yourself hungry, as the cravings will intensify once the hormone is produced. Making yourself full (but not too full) would do the trick, and eating natural, wholesome foods could also do wonders. Munch on these natural foods now to help you eat less:
The fruit is a great source of fibre, which helps to keep you full due to its high water content. Apple also contains pectin which keeps you full for 1-2 hours and prevents spike in blood sugar that could lead to hunger.
Bran contains fibre, and 1 or 2 tablespoons of bran could stop the ghrelin hormone production for approximately an hour (vary depending on the person).
Beans contain low-calorie fibre and protein which helps to stay full. Crush beans and add them on smoothies or even handmade burgers.
You’ll feel fuller after eating protein which is contained in poultry. Plus, you’ll be more energetic.
Eggs are highly packed with protein, so powerful that it could help you control your appetite for up to 36 hours.
Fruits are definitely a must in every diet due to its wide sources of essential nutrients.
7. WHOLE GRAINS
Not only do whole grains help to keep you feeling full and eating less, it also lowers the risk of many chronic diseases, such as stroke, type 2 diabetes and heart disease.
Even consuming a small salad before a big meal could help you to eat less as it’s packed with calories and nutrition.
Nuts contain healthy fats that help keep your cholesterol low and appetite-killing fibre. They digests slowly and stays in your tummy much longer, making you full for quite a while.
Tofu is high in protein and an isoflavone called genistein which could suppress appetite.
11. LEAN MEAT
Lean meat also contains a high source of protein, leaving you satiated.
12. COTTAGE CHEESE
Compared to other cheeses, cottage cheese is much lower in fat and is a good source of protein, enough to keep you full.
Veggies are high in water and fibre which help fill your tummy and pack a punch in your meals.
Even a half cup of oats contains five grams of fibre, enough to make you stay full for longer. For some people, eating oatmeal could increase their body’s levels of cholecystokinin, a hormone that regulates appetite.
15. CHIA SEEDS
Chia seeds contain omega-3, protein and fibre which could all help in suppressing your appetite.
Salmon is a good source of lean protein and omega-3, which helps you feeling full and satiated.
Consuming sour-tasting food could actually curb sweet cravings which helps you to feel full after a meal. Lemon also contains a type of soluble fibre called pectin that aids in weight loss and helps slow digestion.
Yogurt contains protein and has fat-burning potential.
Avocado contains healthy monounsaturated fats which help to keep you feeling full.
Not only can spicy food help to keep you feeling full for a longer time, it also increases your metabolism as well.