How to Get Food Satisfaction

Does your body crave food all of the time, are you working out and burning more calories and not sure what foods to eat? Chances are your diet isn't filling you up enough and your eating the wrong kinds of food, a diet rich in the wrong kinds of sugar and carbohydrates. Gravitating towards high sugar foods for a quick fix, instead of something that will fill you for longer will a lower calorie density. Aiming for foods that contain more water and lower in calorie density
will keep those hunger pangs at bay.

Research shows that the brain workings are different for controlling hunger and thirst. Food containing more water will stay in your stomach longer and take more time to digest. Its interesting to point out that you get more sensory stimulation if you eat for longer than drinking a glass of water with your meal. This sends a signal to the brain telling you your stomach is satisfied.

Water Rich Food Choices

Soup - Broth based soups such as chicken or vegetable.

Greens- Such as baby spinach, mixed salad with a low fat dressing.

Starch free vegetables - Broccoli, tomatoes, celery, cucumbers, cauliflower and carrots.

Fiber

Calories in fiber range from 1.5 to 2.5 per gram. You'll find 4 calories per gram in most other carbohydrates. Fiber rich foods require more chewing, which means food digesting slower in the digestive tract, stimulating the satiety hormone in the brain.

Eat more whole grain foods such as legumes, lentils, beans vegetables with their skins. Avoid the refined carbohydrates such as white bread, white pasta, white rice and sugar. Simple and refined carbohydrates will cause rising and falling blood sugar levels making you crave food even more.

Lean Protein

Recent studies have shown that eating protein will keep you satisfied for longer than that of carbohydrates.

Protein - Foods such as seafood, chicken, lentils, soy products, low fat dairy and meat. Grilling and baking are lower fat cooking methods.

Nuts

By eating a small handful of nuts (not salted or roasted just plain) will tide you over until your next meal. Stick to a small handful because they are classed as a high density food.

Choosing almonds, peanuts, cashews etc. Seeds are also a good choice for filling a small whole.

H²O Intake

Drinking water throughout the day will keep your hands busy making you less likely to get bored through the day. Set a goal of around 8 glasses a day. Stay away from drinks high in calories, and stick to around 200 calories if your having a drink which contains more calories.

Spread out the foods you eat during the day. Try eating small snacks of nuts or seeds into your daily diet. Make fiber a larger part of your diet. Who knows you may actually like it.