Hunger can be a huge obstacle to weight loss, and has destroyed the diets of even those with the best of intentions. When hunger becomes unbearable, humans tend to react by eating foods less healthy than they would have otherwise chosen. Understanding the ways to circumvent or minimize hunger can help you make smarter food choices and ultimately achieve and maintain a healthy weight.
Foods to Curb Hunger
To avoid becoming hungry, choose foods that will make you feel full. High-fiber foods that are low in fat and sugar can satiate your hunger without putting on the pounds. Examples include whole grain crackers and cereal products, fruits and vegetables, and meals that contain nuts and beans.
Hunger and Metabolism
Although genes largely determine how fast your body's metabolism burns calories, you can help give it a boost by eating smaller portions more frequently. According to an article on the subject of starvation metabolism appearing in Family Education, eating reassures the brain that there is no fear of starvation. When the body is hungry, the brain believes starvation is imminent and it will work to slow your metabolism down in an effort to burn fewer calories and preserve its stores.
Healthy Snacks
Snacks can help manage hunger and reduce binging, according to the Mayo Clinic. The key to successful snacking during a diet is to choose healthy snacks while keeping portion control in mind. For example, have one apple, a handful of walnuts or a cup of yogurt. Healthy snack choices include fruits and vegetables, products made from whole grains, nuts and low-fat dairy products.
Curbing Hunger in the Future
In the future, it may be possible to avert cravings for high calorie foods. Imperial College London endocrinologist Dr. Tony Goldstone identified a link between the hormone ghrelin and hunger cravings for junk food. His study divided subjects into two groups. The group who was hungry and received ghrelin injections had intense cravings for high-calorie foods like chocolate and pizza. He theorized that ghrelin levels change when we skip a meal, and alter the types of foods craved. According to a CBS News article about Goldstone's work, drug manufacturers are working to invent a pill that blocks ghrelin, which could help reduce cravings for unhealthy foods.
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