Are you having a hard time losing weight because of a big appetite? You can curb cravings and reduce your hunger significantly just by adding the right foods into your diet.Here are a few tips to help you curb those hunger pangs!
Focus on Balance and Complete Nutrition
The most important thing about having healthy meals isn’t trying to eat as little as possible or necessarily restricting food groups, but aiming for balance. Having an even balance between lean protein, complex carbohydrates, and produce in the form of vegetables or fruits can be key. This might mean having dinner with salmon, brown rice, and broccoli, or lunch of a big salad bowl of sweet potato, organic chicken, leafy greens and your favorite fruits. You can get as simple or as complex as you want, as long as you are getting all the nutrients you need without starving yourself.
Get More Protein with Eggs
Next up are your eggs. If you are not sensitive to eggs, they can be a wonderful source of protein and vital nutrients. For those who are sensitive to chicken eggs, I typically recommend eating Duck Eggs because many people who are sensitive to chicken eggs find that they can easily tolerate duck eggs. They are absolutely delicious and packed with nutrition, too. I like to steam my duck eggs for 12 minutes and then plunge them into ice water for the perfect, creamy texture.
For years, people were told not to eat too many eggs due to cholesterol, but doctors now recommend them regularly as a healthy protein source. They can also help to keep you full in between meals.
The fat content and high protein content of eggs combine to fill you up and satiate you for a longer period of time. Try making a breakfast scramble with your favorite veggies, or make some nitrate free bacon and organic eggs on the weekend as a special treat. You can also make egg muffins that you bake and save for later.
Try Using More Chia Seeds
The first food you can start consuming more often to help curb your cravings and stay full longer is chia seeds. These little seeds will absorb water and detoxify your body, plus they are virtually tasteless and easy to add to any food or drink. You can add chia seeds to a green juice or smoothie, which also helps you get in all those healthy leafy greens and other fresh produce. But don’t forget you can also make chia seed pudding or just sprinkle them on your favorite salad.
Add Chickpeas and Valencia Peanuts
If you are not on a low-carb diet, consider adding legumes to your meals. Legumes include peanuts, beans, chickpeas, and lentils. You can enjoy these on your salads, in a homemade soup, or even in chili. Lentils are complex carbs and provide some healthy fats, while also adding plant-based protein. If you are a vegetarian or just don’t eat a lot of meat, this is your next best thing for getting enough protein and nutrients in your diet.
When you opt to eat peanuts, be sure to buy Valencia Peanuts. They are young peanuts and tend to be lower in mold.
Are You Eating All Your Fruit?
If you enjoy eating fruit, don’t forget about the pears! These delicious, juicy fruits not only provide lots of important vitamins and minerals, but they also help to fill you up. This is thanks to a carbohydrate in pears called pectin, which is great for your digestive system. Sometimes, your immune or digestive system is to blame for your constant hunger and adding some pectin can help to balance out your digestion and lower cholesterol. It is a great snack to have between meals when you are in need of a little sustenance.
Learn How to Reduce Your Cravings
Do you find that you overeat, not just in general, but with specific foods? This is often not from proper hunger cues from your body, but due to cravings. Many people crave salty or sweet foods, but it can be a craving for just about anything. Did you know that a craving for salt could indicate that your adrenals are tired and in need of more minerals and nutrition? Sugar cravings could mean that you have an overgrowth of candida and it wants to be fed. Either way, here are some tips for curbing those cravings.
Drink More Water
There is a reason you see this recommendation every time you read about controlling your appetite or reducing hunger and cravings. In many cases, when you feel hungry, you are actually thirsty and quite possibly dehydrated. It’s easy to get these signals crossed, so when you think you need food, you may just need a little H2O instead. It is a good rule of thumb to drink a full glass of water that when you are experiencing cravings in between meals. Wait at least 20 minutes after drinking your water, then if you still have that craving, go ahead and have a snack. If not, you were just thirsty.
Reduce Daily Stress
Mental and physical health is very closely connected. Your physical health can affect your mental wellbeing, and your mental health can affect your physical wellbeing. It is not uncommon to have stress or anxiety, which leads to emotional eating, constant hunger, or increased cravings. Part of the reason for this is because the hormone cortisol is released when you have high levels of stress. This hormone can trigger you to find a way to relieve your feelings, which many people do with sugar, carbs, and junk food. This is where the term “stress eating” comes from. By reducing your stress, you can also reduce your cravings.
If you need help in reducing your overall stress levels, the herb Ashwagandha from Pure Encapsulations, can be very helpful. I also really like the supplement, Cortisol Manager from Integrative Therapeutics to help reduce cortisol levels. You can find both of these supplements, at a discount, on our Fullscript Dispensary.
Don’t Deprive Yourself
You also need to be sure you are not restricting yourself in other ways. Don’t wait too long to eat between meals, or try to go on a crash diet. Malnutrition and undereating can quickly lead to food cravings and binges, which might cause you to gain more weight than you lose.
If you’re looking for help on your weight loss journey and want to address the root cause of your weight loss resistance, I’d love for you to book a free 15-minute intro call with me.