If you're always feeling hungry, trying foods that keep you full might help. Although sugary foods are a common craving, they won't keep hunger at bay for long. Choose foods that are high in protein and fibre instead. Protein and fibre will help curb hunger while giving you meal satisfaction.
Consume lean proteins
It is often because of a lack of protein that you feel hungry between meals. You will be less hungry later in the day if you consume protein at each meal. You will feel full and satisfied for longer and be less inclined to overeat later in the day by eating protein-rich, lower-calorie foods instead of high-fat foods.
Since breaking down proteins takes more energy, it takes longer for your body to digest them. Keep some protein-filled snacks on hand at all times, preferably ones that are shelf-stable so they can be kept in your car, purse, or office drawer. According to research, protein helps people feel full longer.
Few foods are as good for you as fish because of their high-protein and healthy fats, but some people have difficulty preparing it. Fortunately, canned tuna makes eating fish more accessible. Some brands also have pre-seasoned, perfectly portioned pouches that are ready to eat. You can add tuna or salmon from a can or a pouch to salads, sandwiches, or whole-grain pasta dishes.
You can make various meals using chicken breasts, lean ground turkey, and lean ground beef. You can have half your week's lunches and dinners prepared by cooking several batches early in the week.
Boiling eggs in advance will allow you to have a quick snack on the go. You can also mix them in with vegetables to make an omelette for a healthy, filling breakfast.
Edamame, black beans, and chickpeas are plant-based sources of protein that are packed with nutrients. Toss them into soups or salads, or roast them for snacking.
Eat foods high in fibre
Indigestible fibre is a component of plant foods that adds bulk to your meals, satiating you and slowing digestion for an extended feeling of fullness. Fibre contributes to weight loss by increasing satiety.
Berries are rich in fibre. Raspberries and blackberries have about 64 calories per cup, and they also have 8 grams of fibre per serving. Add berries to fat-free Greek yoghurt for a mini-meal packed with fibre and protein.
A cup of passion fruit contains 24 grams of fibre, is low in calories and is rich in vitamin C. It is also one of the fruits high in fibre.
Pears taste great when eaten out of hand, topped with yoghurt, or tossed with salad. The average medium pears contain 6 grams of fibre.
Broccoli has 2.4 grams of fibre per cup. Three-quarters of broccoli's carbohydrates are from filling fibre.
When air-popped at home, popcorn is a healthy snack. Each cup contains 3.6 grams of fibre and 3 grams of protein.
Include complex carbohydrates in your diet
To feel full, add foods with fibre and protein and avoid those high in simple carbohydrates stripped of their fibre like refined grains. If you are always hungry, you might crave quick-energy, starchy foods, but they will not satisfy you for a long time.
Rounding out your meals with high-volume, low-calorie veggies like spaghetti squash can help you fill-up.
Foods with high volumes take up more space in your stomach which means they are more filling.
Complex carbohydrates are slow-burning energy sources that are also good for sustaining your energy levels. Fruits, vegetables, legumes, grains are examples of foods that provide complex carbohydrates, protein and fibre.