by Dana M Robinson - Published 6 months ago

Hungry All the Time? Stages & Solutions

We all go through times when we're hungry all the time, whether it's due to hormonal changes, seasonal shifts, microbiome changes, or a conscious effort to eat less and maintain a healthy weight.

It can be a struggle: Should you give in to your hunger or not? Restricting yourself isn't a good idea because it can lead to overeating. But it can be hard to figure out what's causing this constant hunger. Why don't you feel satisfied?

Diets usually don't work. There are better ways to curb your appetite, especially cravings for sugar and carbohydrates, and maintain your desired weight. The key? Eating nutrient-rich foods that signal your brain that you're full.

So, if you've already eaten a healthy meal and still want to raid the pantry, try one or a few of these 10 tips:

Increase your fish intake.

Fish, loaded with high-quality protein and omega-3 fatty acids, both of which increase feelings of fullness and satiety. Some studies even suggest that the protein in fish has one of the strongest effects on satiety compared to other proteins. Concerned about sustainability? Here are the healthiest fish for you and the planet.

Include other protein sources in your diet.

Studies show that adding high-quality protein to your meal improves satiety. My favorite protein choices are fish (of course!), lean meats, and eggs. This is especially important for your first meal of the day. According to science, eating eggs and a meat protein for breakfast will make you feel more satiated throughout the day.

Make grains a staple in your meals.

Foods high in fiber are also helpful in increasing satisfaction levels while reducing hunger. Quinoa is a great source of protein and high in fiber. Oats and buckwheat, which have also been shown to improve satiety, are two other great options.

Consume plenty of leafy greens.

Research suggests that consuming a substantial amount of vegetables, such as a salad, before a meal can increase satiety and decrease food consumption. Green leafy vegetables, like spinach, are rich in thylakoids, which have been shown to reduce hunger, enhance satiety, and decrease cravings. This is a great reason to start your meal with Chrissy Teigen's delicious fall salad recipe.

Incorporate legumes into your diet.

Legumes, including lentils, beans, green beans, peas (both snap peas and regular peas), chickpeas, and peanuts, are a great source of protein and rich in fiber. A comprehensive review, published in 2014, analyzing all previous research on the topic, demonstrated that consuming these foods contributes to satiety.

Add a diverse range of nuts to your snacks.

If you find yourself reaching for snacks, consider a handful of nuts instead. Nuts, such as walnuts and almonds, have a high satiety value, likely due to their high content of protein and healthy fats. Almonds have been shown to improve satiety, while pine nuts have also been proven to act as an appetite suppressant.

Fuel your body with healthy fats.

While it can be tempting to avoid fats when trying to manage your weight, incorporating healthy fats like avocado, coconut products, sunflower oil, palm kernel oil, safflower oil, extra-virgin olive oil, sesame oil, and omega-3 oils from fish can help you feel fuller and more satisfied, while also boosting your metabolism and energy levels. Adding avocado to a meal has been shown to significantly enhance satiety for three to five hours. A good rule of thumb is to not limit your intake of healthy fats, just make sure they are the healthiest options available.

Enjoy moderate portions of fruit.

Fruits like watermelon, oranges, blueberries, apples, and rhubarb are high in fiber and packed with vitamins, minerals, antioxidants, and often water, making them a good choice when aiming to increase satiety. Whole fruit is preferable to fruit juices, as juices are primarily sugar and cause a higher insulin spike and lower satiety.

Use smaller plates for meals.

This might sound old-fashioned, but if you are constantly feeling hungry, try using a smaller plate and filling it to the brim. When you do this, your brain perceives food as abundant. A 2005 study revealed that we seemingly gauge calorie intake with our eyes, not our stomachs.

Practice mindful eating.

You've heard this advice before, but I want to emphasize that turning off the TV and eating mindfully is a scientifically proven method to reduce hunger. Take your time with your meal. Enjoy the aromas, the colors on your plate, the flavors in your mouth, and the texture as you chew. Chew slowly and thoroughly. Savor the experience. Research even suggests that mindful eating can help individuals overcome compulsive eating habits and promote healthier eating behaviors.