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Health 24 January 2020
By: Natasha Tanga

7 Ways to Stay Full for Longer


Snacking is a normal way to pass through some time in between meals, whether it's because of hunger that strikes in an untimely manner, or simply to kill boredom. However, snacking in general needs to be controlled, especially when you snack on food that has low nutrition, in order not to gain weight and keep yourself healthy. On this week's journal, we will be explaining a few ways that you can do to keep yourself full in between meals and curb your snacking habits. Read on!

1. Drink water

Some people prefer to drink before their meal in order to control their meal portion and helps them feel full faster. If you opt to do so, then make sure to drink water 10-15 minutes before consuming your meal. However, you can also drink water when you feel like snacking because sometimes the brain signals thirst for hunger, and just to be sure, you can always chug down a glass of water firsthand before deciding to snack.

2. Eat enough carbohydrate at every meal

Some light eaters are probably guilty of not eating enough, and this makes them turn to snack when hunger strikes soon enough. Therefore, in order not to undereat, don't skimp on carbohydrate during your meals. Carbs are not entirely bad; they do serve a purpose, including as the main fuel for your brain to function properly and to keep you energized. When you don't consume enough carbohydrate, you tend to snack more as your body tries to compensate for lack of energy.

3. Include protein at every meal

On the other side of the spectrum, consuming carbohydrates in your entire meal portion won't exactly fill you for long. This is because the body processes carbohydrates quite fast, making you feel hungry sooner. Therefore, always incorporate proteins on every meal, as it will fill you up and hold your hunger. Consume protein rich foods, like red meat, fish, chicken, and eggs to satisfy your every meal and curb your snacking habit.

4. Consume more healthy fats

Another component that is crucial to feel full longer is by consuming enough fat. Surely, not just any fat, but healthy fats are the most recommended. For example, consume natural fats from avocado, coconuts, almonds, and olive oil. Try to aim for a certain percentage of your daily calories to be from fat, so you can feel significantly fuller and satisfied from your meals throughout the day.

5. Fill up on vegetables and fruits

When you want to feel full without getting too much caloric intake, vegetables and fruits can be an ideal option, as they are packed with nutrients, fiber, and their water composition can also help you feel fuller after a meal.

Fruits, on the other hand, can serve you as a healthier option for snacking as it is packed with vitamins and minerals that is good for overall health. Instead of grabbing store-bought energy bars which are usually processed food and loaded with sugar, it's better to have a more natural alternative that can help you cut the caloric intake as well.

6. Schedule your meals

Keeping track of your meals not only will help you organize your caloric intake and lets you know what type of foods you are putting in your body, but also enables you to stick to a routine and much less likely to stray from it. Even if you're not trying to lose weight, keeping a constant eating routine can help your body adjust to a certain metabolic rhythm that may help stop cravings to snack.

7. Keep yourself busy

Like previously mentioned, sometimes mindless snacking happens because you have nothing better to do, or probably just a time filler. You might not actually need those extra calories, therefore keep yourself occupied with things you can actually focus on. Even if you're feeling bored because of work, opt for a walk or doing some light exercises instead of snacking, as studies have shown that moderate amount of daily exercise can help control cravings.