Do you ever have days when you eat nonstop, but still feel hungry? After indulging do you feel awful and silently scold yourself? I am pretty sure we all have had these days. I know I have.
If you are shaking your head yes as you read this don’t beat yourself up. We are human, this stuff happens, and truth be told it will likely happen again. Remember tomorrow is a new day. Shake it off, learn why and then come up with a plan.
First things first. Why does this happen? There are several possible reasons, but I would like to touch base on a couple common ones, along with suggesting behaviors that can help break this habit.
Dietary Deficiencies
This is when the body doesn't get enough essential nutrients from your diet, or when your body is unable to absorb and process nutrients after eating them.
Consuming Empty Calories
Another reason you may feel hungry frequently….Eating too many empty calories. Foods that do not contain nutrients or if the calories from sugar and fats outweigh the nutrients found in the food, it's considered to be a source of empty calories.
Empty Calories
Common empty calorie foods: junk food, cookies, cakes, candy, soda. You get the picture.
Tips to Satiety
When planning meals remember to include PFF a good source of protein, fiber, and heart-healthy fats. This is a great approach to reach satiety. Combining these nutrients also helps to stabilize blood sugar levels. Your body will be thanking you for all the delicious nutrients you have provided.
Lean Protein
Choose Lean Proteins – Lean, high-protein foods such as chicken breast, turkey breast, tofu, legumes, Greek yogurt, etc. can fill you up and give you the energy you need.
Fiber
Choose Fiber – Fibrous foods such as vegetables, fruits and legumes are excellent for regulating hunger. They also help improve your digestion! Incorporate a variety of fiber-rich foods to help you feel satiated throughout the day.
healthy Fats
Choose Healthy Fats – Avocados, olives, walnuts, seeds, tofu, soybeans, fatty fish. Options such as these will leave you feeling satisfied and will make your gut happy.
Drink plenty of water. Many times, we mistake hunger for thirst. Make sure you’re drinking water constantly throughout the day to stay hydrated and regulate hunger. You may notice that you feel less of a desire to reach for food and curb your appetite
Mindful Eating. This is when you listen to your bodies cues throughout the day to figure out what it really needs. This can take some time to perfect but only you can understand what your body is telling you. Is it telling you to eat, drink, or rest.
FYI - If your body is telling you to eat those empty calories, and sugar- you may want to consider a detox.
Eat slowly. We are always rushing. Do yourself a favor and slow down. When you eat slowly and mindfully, your brain has time to catch up to your mouth and therefore can send fullness signals to you when you are truly satisfied.
Final thoughts. Eating until you are truly satisfied and mindfully, consuming nutrient dense, healthful foods (remember PFF) provides us energy, and a sense of contentment. When this occurs there is less chance of having one of those days of nonstop snacking on those empty calories. Happy Eating!
