13 Scientifically Proven Ways to Control Hunger

Hunger and appetite are two well-known sensations, signals that our body sends us when it is time to eat, when the body needs energy to carry out daily tasks. Being hungry is a completely normal feeling, but living with this feeling for most of the day is not a good sign: it could mean that you are eating poorly, too much or too little, or that a cocktail of ingredients has entered your system. not the one. “Hunger and appetite are complex processes in which many internal and external factors play a role,” explains Health line. Because of this, it can sometimes be very difficult to reduce this feeling. » Here are 13 tips to try to reduce your hunger pangs in a healthy way, without upsetting your life balance or forcing yourself.

1. Eat enough protein

Here’s one of the safest ways to satisfy your hunger and appetite: Protein promotes a feeling of fullness and helps reduce levels of the hormone that signals hunger. In a recent study of 20 overweight or obese adult participants, volunteers who ate eggs (a high-protein food) rather than grains (a low-protein food) experienced increased feelings of fullness and decreased levels of hunger hormones after eating. Another study of 50 adults found that drinking a protein- and fiber-rich drink 30 minutes before eating pizza helped reduce hunger and therefore the amount of pizza eaten.

This involves ensuring that protein makes up 20 to 30% of your daily calorie intake, which is 1 to 1.2 grams of protein per kilogram of your weight. Some studies even suggest increasing the dose to 1.6 g per kg of your weight.

2. Fiber

This is another nutrient that plays a key role in the feeling of fullness. Fiber-rich foods such as fruits, vegetables, whole grains and legumes help slow digestion and keep you feeling full. A recent study comparing different surveys found that dried beans, chickpeas, lentils and other fiber-rich ingredients increased feelings of fullness by 31% compared to other ingredients. Whole grains rich in fiber also have a positive effect on reducing hunger.

3. Drink water

Here is one of the easiest ways to reduce hunger and control your appetite. Water fills the stomach and hydrates the body, since thirst can sometimes be confused with hunger. A study in a small group of people found that people who drank two glasses of water immediately before meals subsequently consumed portions that were on average 22% smaller compared to those who did not. Experts believe that half a liter of water, filling the stomach, sends a signal of satiety to the brain faster. Since water is quickly eliminated from the stomach, this method is more likely to work if you drink the liquid immediately before eating.

4. Eat solid foods

Preferring solid foods that take longer to chew and digest may also be a good idea. Two recent reviews of published studies found that eating solid foods and foods that are thicker or more viscous significantly reduces hunger compared to foods that are too soft or thin. According to another study, volunteers who ate solid foods (white rice and raw vegetables) consumed fewer calories at their next meal compared to those who ate soft foods (risotto and cooked vegetables). A later study found that people who ate foods with a firmer consistency consumed less food at mealtimes.

5. Eat mindfully

Here’s a way to pay attention to the satiety signals your body is sending. This will help you control the amount of food you eat and feel more full after eating. Various studies show that being aware of what you’re eating at mealtimes reduces associated food cravings, which can be helpful for people who tend to eat too impulsively.

6. Eat slowly.