There are plenty of foods that make you hungrier – MSG; found in Chinese food reportedly triggers a 40% increase in appetite.
Your average fast-food burger is designed specifically to keep you hungry by impairing your body’s ability to produce appetite-controlling neurotransmitters such as dopamine and serotonin so you wander listlessly around the mall and then go back for more.
But stop! Wait… Back up! We don’t want to talk about that. Nope, today we’re going to look at five yummy foods that will keep you feeling full and what better place to start than breakfast?
My mom always told me “Breakfast like a king, lunch like a prince and dinner like a pauper” but even if you can only afford to eat like a pauper three times a day, oatmeal is a quick, easy and cheap way to avoid those dreaded 11am cravings by adding a fiber boost your brekkie.
One cup of cooked oatmeal contains just 150 calories, four grams of fiber and a whopping six grams of protein and contains soluble fiber to keeping cholesterol levels in check and insoluble fiber, which helps you feel satisfied through till lunchtime.
Add a handful of blueberries for flavor – packed with antioxidants and with a score of 10 on our Nom-Nom-Nom-meter.
Staying with breakfast as “It’s the most important meal of the day” (thanks again, mom!) and because it’s the meal that most people skip, setting themselves up for a day of snacking and unhealthier food choices.
Indonesian farmers have known this for years so add eggs to their coffee instead of foam. While Frothy Egg Cappuccino (“Kopi Telur”) scores a zero on the Nom-meter, there are officially a thousand more appetizing ways to consume eggs…
Whether you poach, boil, scramble or omelet (we just changed omelet to a verb), an eggy breakfast is high in protein which not only reduces hunger but also helps you consume fewer calories throughout the whole day. Our little oval friends achieve this by lowering ghrelin levels, an appetite-stimulating hormone that tells the brain to eat.
If you can’t make it to lunchtime because your stomach is grumbling a call to arms in jungle-drum Morse Code, reach for the hummus. Lentils, beans and peas are protein-rich superfoods that help your heart and this tasty Middle-Eastern dip (made from chickpeas) is low in dehydrating (hunger-causing) salt and contains around one gram of protein and the same in hunger-beating fiber in every tablespoon.
But be careful what you dip into your hummus; appetite-inducing white pita bread will cancel out any good you’ve just done so stick to whole wheat pita or better still, carrots or slices of bell pepper.
In addition to being sent to earth from heaven, the yellow-green creamy flesh of an avocado is packed with fiber and monounsaturated fat (that’s the good fat your body needs.)
But wait; it gets better still – oleic acid that’s found in abundance inside avocados tells your brain that your stomach is full, allowing you to plough through the day like an Indonesian farmer ploughs his rice field (but without the need for a delicious early morning Eggy Coffee!)
Okay, so dark chocolate doesn’t fill you up per se and we’re not suggesting swapping an Alp-sized Toblerone for your evening meal until you can’t eat any more, but a Journal of Nutrition and Diabetes study found that participants who ate a little dark chocolate beforehand consumed 17% fewer calories at mealtime. Perfect if you want to eat less but still feel full.
Now you’ve seen the news that chocolate is good for you, you can go tell it on the mountain – it’s officially official. Dark chocolate (in moderation) helps reduce blood pressure and protects the heart and brain and tricks your brain into making you feel full. You’re welcome!
Finally, because we’re such jolly bon oeufs, we’d be remiss if we didn’t mention the fact that drinking plenty of water also helps fill you up – even more reason to drink eight 8oz glasses a day.
That’s all we’ve got time for today, but we’ll be back very soon with more healthy tips, delicious recipes and exercise routines to bring out the healthiest, fullest version of you!