How to stay full longer: seven ways

(ORDO NEWS) — Sometimes it can be very difficult to stick to a healthy diet. Especially if you want to eat all the time. Here’s how you can solve this problem and feel full longer.

In fact, snacking is not the main reason why you can’t feel full for a long time. Nutritionists even advise snacking, but only healthy food options.

In addition, you can eat for a long time if you follow the following rules.

  1. Eat more fiber. This is due, according to Trista Best, MD and MPH, to the fact that fiber is digested more slowly than other substances. Also in the intestines, when fiber is digested, a special molecule is released that signals to the brain that we are full.
  2. Drink more water. First, you may mistake thirst for hunger, as the signals from the brain that you are thirsty may be too weak. Secondly, thanks to water, special receptors in the stomach are activated, which signal satiety.
  3. Avoid refined carbohydrates. They can be found, for example, in pastries, white bread. In addition, such products are devoid of other useful substances such as protein and fiber. Such carbohydrates are quickly digested, and soon after eating you feel hungry again. Instead of regular pastries, eat whole grain options.
  4. There are crunchy foods. Food that needs to be chewed longer is more satiating. For example, it can be apples, cucumbers, carrots, celery.
  5. Add more protein to meals. The thing is that protein is also digested longer than, for example, carbohydrates.
  6. Bring your blood sugar levels back to normal . If blood sugar levels are high, then the person is more likely to experience food cravings, low energy, low energy in the middle of the day, confusion. To balance blood sugar, you need to eat food that contains both fats, proteins, and carbohydrates.
  7. Eat healthy fats. They are found in nut butters and nuts, seeds, avocados, oily fish, liquid vegetable oils.

News items cannot be equated with a doctor’s prescription. Before making a decision, consult with a specialist.

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