The Best Foods to Eliminate Hunger without Weight Gain

· January 26, 2015
We all get hunger cravings and it's good to know the best foods to eat in those moments in order not to put on too much weight

Some people suffer because they feel like they need to continuously satiate their appetite, never feeling full or satisfied. So, in today’s article we’re going to point out the best foods to eliminate hunger without causing weight gain.

All of this could depend on age, metabolism, and the pace of life that each person leads. However, there are some foods that help make us feel fuller, without needing to consume them in large amounts.

It’s important to stress that a balanced diet is, in general, much more satiating than a diet rich in fats and sugars.

Foods to eliminate hunger: fruit and vegetables

Fruit and vegetables, especially when raw, are great foods to eliminate hunger and nourish the body with vitamins and minerals. They are also low in calories. The combination of fiber and water easily fills the stomach, and are the perfect solution to those moments when you feel the craving to munch on something.

A good option is to make fruit smoothies, by mixing a few pieces of fruit and blending them with water. You could also sweeten them with a bit of stevia if your fruits aren’t very sweet.  Vegetable juices, on the other hand, aren’t as satisfying, because in most cases, they don’t have the fiber that fruit does.

Gazpacho is another healthy option, a cold soup made from vegetables (tomato, pepper, cucumber…) that needs to be drank without straining so as to retain the natural fiber in it.

A boel full of raw vegetables.

Whole foods

Most flour and grains consumed today are refined, which means the fiber has been extracted from them. Eating them whole is much more satiating and also more beneficial for the body. Choose whole grain foods like rice, bread, and pastry flour, etc.

See also: Improve Liver Health: Whole-Gran Foods & Bitter Vegetables

A bowl of whole grain rice.Agar Agar

Agar agar is a seaweed that helps set foods because it acts as a gelatin. This seaweed is very satiating because it acts as a thickener in the stomach. Once it reaches the stomach and mixes with gastric juices, it increases in size and creates a sensation of fullness.

It is also very cleansing, helping to remove toxins and improve intestinal functions, and, as a result, preventing constipation.

It can be used in soups and stews, and it can also be used to make desserts, like gelatin, with fruit juice or vegetable beverages.

A sample of agar agar.

Legumes

Legumes, which in times gone by were consumed frequently, are currently a little forgotten. They are, however, excellent foods to eliminate hunger. They are rich in protein, which is why they could easily be the main dish for any meal, accompanied with a bit of vegetables and/or grains.

Unlike animal proteins, they are rich in fiber. In fact, if you were to eat them regularly, you would soon become regular.

If you tend to have poor digestion, cook them with a bit of cumin, curry, and fennel. Don’t mix this with any other foods. Alternatively, you can eat them in a puree.

An ancient remedy

You could also prepare a highly satiating meal by grinding and mixing equal parts of linseed, wheat germ and psyllium (a medicinal plant used as a natural laxative). Take one or two spoonfuls of the mix with a glass of water, 10 or 15 minutes before each meal. You’ll quickly notice how you no longer feel the need to eat so much.

Water

Thirst is often confused as hunger, and, on other occasions,  you could also even be experiencing an “emotional hunger” – the need to put something into your mouth. For those times, there’s nothing better than drinking two glasses of water. In fact, every time you feel hungry, drink a glass of water.  If you’re still hungry after five minutes, then eat something.

It is important that you drink warm water, and avoid drinking very cold water. This could cool the digestive system and make digesting foods more difficult.

Read more: 5 Surprising Benefits of Drinking Water

Chew food well

We mustn’t forget to talk about the importance of chewing your food well, which helps satiate the appetite. Hunger lasts for 20 minutes after you start eating.  If you chew your food well, you won’t need to eat as much food, and it will also make it easier to digest what you have eaten.

Photos courtesy of Food Thinkers, hedonistin and sweetbeetandgreenbean.

Drewnowski, A. (2009). Energy Density, Palatability, and Satiety: Implications for Weight Control. Nutrition Reviews. https://doi.org/10.1111/j.1753-4887.1998.tb01677.x