The real reason you're hungry all the time

La verdadera razón por la que tienes hambre todo el tiempo

Do you have an exaggerated appetite at all times, you fill up when you eat but after a while your stomach roars like a hungry lion and everything that makes you fat is craving?

Don't choose your food lightly. If you're hungry all the time, there are nutrient-dense foods to fill you up for hours.

Say goodbye to snacking between meals with the following foods. You will be able to put together delicious dishes that fill you up and make your diet more varied.

Do not lack lean proteins (without fat)

Think orange chicken, juicy steak or garlic fish. Mmm, yummy!

In addition to being delicious, they are a pure source of protein, the most satiating macronutrient, which is why they help you fight hunger during the day.

And since it takes longer to digest than other nutrients, you stay full for a long time.

What is the use of protein in all your meals? You will stay satisfied. They will do better if they are low in saturated fat and calories.

Among the best proteins you can choose:

  • Fish is a great source of protein and healthy fats.

  • Chicken breast, turkey, and lean ground beef serve as the centerpiece of many, many meals.

  • Greek yogurt is a great snack with 9-10% protein.

  • Boiled eggs, in an omelette, no matter how you eat them, are a good protein intake.

  • Legumes black beans, chickpeas, lentils and edamame are vegetable protein with nutrients that provide energy .

Click here to find out how much protein you need per day in your diet

Make friends with high-fiber foods

Make friends with high-fiber foods

Fiber is a component that adds volume to the diet, causing a feeling of satiety that helps control hunger.

Fiber also keeps the digestive system busy and slows the journey of nutrients into the blood. Thanks to that, it lowers the glycemic index and reduces hunger.

And since fiber foods are tougher and need to be chewed more, it helps to eat less and fill you up more.

Experts recommend eating 30 grams of fiber a day. How much is that? Calculate that 100 grams of whole wheat bread can have up to 8 grams of fiber.

Where do you get fiber to fill you up?

  • Whole grain cereals: oats, barley and others provide a lot of fiber and essential vitamins for the body to function well.

  • Where do you get fiber?

  • Legumes: beans, chickpeas and lentils, the best thing is that they provide few calories.

  • Vegetables rich in fiber, water, vitamins and mineral salts: pumpkin, broccoli, carrots, green beans, asparagus, cabbage, spinach, lettuce, among others, cannot be missing from your dishes.

  • Fruits: rich in vitamins, water and mineral salts are ideal for alleviating sweet cravings.

  • Nuts: if you eat them in moderation they are very healthy. Almonds, walnuts, hazelnuts, pine nuts and peanuts are rich in unsaturated fatty acids and mineral salts.

  • Dark chocolate: one or two squares of pure dark chocolate (at least 70%), in addition to filling you up, will improve your mood.

Eat complex carbohydrates if you are hungry all the time.

Eat complex carbohydrates if you are hungry all the time.

Everything is said about carbs: that they make you fat, that you cannot eat after such an hour, that you have to eliminate them to lose weight.

The truth is that their bad reputation has made many people unaware that they are a macronutrient that satisfies very quickly, being able to prevent you from eating and eating without rest. And there are studies like the one published by the National Library of Medicine that certify it.

Dare to integrate them into your daily menu:

  • Legumes: they are ideal if you want to lose weight. A bowl of lentils or beans will fill your stomach for several hours until the next meal.

  • Oats contain complex carbohydrates. And since it passes through the blood slowly, it gives you a longer-lasting feeling of satiety than with other cereals.

  • Pumpkin and zucchini are very noble and you can integrate them into a pasta base, sautéed, roasted or grilled.

  • Sweet potatoes, cassava, potato and ocumo are a natural source of complex carbohydrates

  • Whole-grain crackers, pasta, and bread offer nutrition and satiety.

healthy fats

Foods high in healthy fats are a great way to fill your plates with flavor, nutrition, and satisfaction.

And it is that healthy unsaturated fats (such as omega-3 or omega-6 monounsaturated or polyunsaturated fats) have a positive effect on satiety and help regulate hunger by controlling the release of appetite hormones.

In addition, many sources of fat are also rich in other essential nutrients, such as fiber and protein, thereby adding to your fullness.

Some of our favorite healthy fats:

  • Avocado: contains many nutrients and adapts to many recipes. Contains 25% healthy fat, plus potassium and fiber.

  • Almonds: they are especially satiating due to their high content of healthy fats, as well as fiber, vitamins and proteins

  • Peanut butter: it is very tasty and also rich in fiber, protein and healthy fats.

  • Fish: it is full of omega 3 fatty acids and proteins, which gives it its satiety power.

Start enjoying a varied diet with these foods and you will see how you spend your days without the fear of falling into guilty temptations or excess food.

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