How To Curb Constant Hunger
If you’re constantly feeling hungry or you get pangs throughout the day - even when you've only recently eaten - this is a sign that you're nutritionally deficient and there are several things you can do to get this under control.
Hunger is your body’s natural way of signalling to you that it requires energy and nourishment and it's an important sign for us not to ignore.
The problem is that most packaged and processed foods these days are devoid of quality nutrients and laced with chemicals that are addictive. These foods are designed to make you constantly come back for more.
Additionally, the false notion that humans need to eat “three square meals a day” and snacks in between, is doing little to support and sustain your health and longevity.
The less you eat, the longer you're going to live. The longest lived cultures on earth eat only between 1,500 to 2,000 calories per day of quality nutrients, so this is worth keeping in mind if you want to live a long life free from dis-ease.
Here are 9 tips that will gradually knock out those routine hunger pangs and get you on the path to healthier habits…
1. Eliminate Processed Foods From Your Diet
Not only do all of these promote a variety of their own respective health issues they can also scramble the proper functioning of your body’s intricate system of neurotransmitters leading to cravings and in some cases an addiction to unhealthy foods which contain these types of substances.
Like all addictions, it can be tough to cut out or down on what you’ve become dependent on. Chances are swapping out processed foods with plant-derived whole foods will go a long way to help get your hunger under control. Thankfully, Mother Nature provides a range of delicious and nutritious alternatives that can help you with the transition to a healthier and more natural plant-based diet.
2. Eat More Plant Protein & “Good” Fats
The composition of food plays a big part in how satisfied it makes you feel after eating it.
Protein and certain fats offer greater satiety than carbohydrates, especially the “fast” types in the form of processed sugar.
Eating more plant-based protein can make you feel fuller, sooner and help you eat less for your next meal.
Despite popular belief, protein is, in fact, present in most plant-based foods, and takes on a “first source” form that makes it much more easily digested and assimilated by your body
Learn more in The Truth About Protein & Muscular System Foods
Learn more in Good Fats Versus Bad Fats
These plant-derived fats are also good sources of omega-3 fatty acids which along with offering some awesome health benefits also play a role in regulating how hungry you feel.
3. Drink Water Before Eating
Having a large glass of water each time before you eat food can serve to make you feel fuller and eat less for each meal. Be sure though that your water is fresh, free of additives and chemicals.
Learn more in Water: Nature’s Best & Why It’s Critical To Life
Having a soup or broth before having solid food will also have a similar effect.
4. Eat More Fibre-Rich Foods
Fibre breaks down and is processed differently by your digestive system compared to other parts of food. As a result, it stays in your gut longer and slows down digestion helping you to feel full.
Some good fibre-rich foods include:
- Whole grains
- Sweet Potatoes
Physical activity can serve as an effective appetite suppressant. Studies show that not only does exercise reduce the level of “ghrelin”, a hormone that influences hunger, it also releases certain “fullness hormones” into your system that promote feelings of satiety.
6. Reduce Stress Levels
Often feelings of hunger are brought on as a result of stress and its associated emotions. Additionally, the "stress hormone", cortisol, can directly impact your metabolism. This can make you “comfort eat” as a way of distraction or “self-soothing”.
To reduce stress, make sure you practice 'earthing' on a regular basis (walking barefooted on the sand or grass) as the earth's negative ions stimulates an anti-inflammatory response, mopping up free radicals.
Additionally, practice 5-10 minutes of meditation or deep breathing each day - first thing in the morning is best as it sets the tone for your day.
7. Mindful Eating
In addition to reducing stress, “mindfulness practices” are also beneficial in regards to food and mealtime behaviour.
By paying more attention to what, when, where and how you eat, mindful eating is a great tool to use in order to control hunger.
8. Intermittent Fasting
By limiting the time that you do eat, you can actually get your body used to going for extended periods without food.
Not only does this reduce hunger pangs it also offers a range of health benefits as a result of your digestive system not having to be constantly processing food throughout the course of the day.
Learn more in Intermittent Fasting - Health Benefits And How To’s
9. Whole Foods That Reduce Appetite
In addition to the foods listed above, the following also contain constituents that can help reduce how hungry you feel:
- Raw honey
- Macadamia Nuts
- Brazil Nuts
- Green tea
- Sweet potato
If you continue to experience constant hunger and food cravings after following these tips, these may be signals from your body that there may be some underlying chaos going on…And if that's the case, one of the best things you can do to start is to do a colon cleanse and then a few days on fresh juices before embarking on your healthier eating plan.
Tolman Self Care