Some foods are better at stopping hunger than others. For example, you are likely to still be hungry or feel hungry again within a short period of time after drinking a can of cola, eating cookies or having bread. Carbohydrates, especially in their refined form, can promote cravings and lead to overeating and weight gain. Protein, on the other hand, are highly satiating and can help you fend off hunger between meals.
Protein and Satiety
Protein is the most satiating of all nutrients, according to a paper published in the May 2008 issue of "The American Journal of Clinical Nutrition." Increasing your protein intake can help you feel fuller with fewer calories for longer periods of time. If you are trying to lose weight or do not like having to eat every 2 to 3 hours, protein can prevent you from feeling hungry.
Protein-Rich Foods
Complete protein is found in animal-based foods, while plant-based protein is not as complete. Protein is made from a chain of amino acids connected together. The human body requires 20 different amino acids, which are mostly found in animal protein. Eggs contain about 13 g of protein per serving of two large eggs, while meat, poultry, fish and seafood provide an average of 8 g of protein per ounce. Vegetarian source of protein, such as tofu, beans and lentils, contain about 7 to 9 g of protein per 1/2-cup serving, according to the USDA National Nutrient Database.
Right Amount
If you want to stop hunger, include the right amount of protein at each of your meals. The right amount for one person may not be enough or may be too much for somebody else and should be adjusted to your personal requirements. For most people, 4 to 6 oz. of protein at each meal is sufficient, although tall, muscular and active people may require up to 8 oz. of protein per meal. Experiment with different amounts of protein at your meals until you find the right amount that allows you to stop hunger for at least 4 to 5 hours, or until your next meal.
High-Protein Diets and Body Weight
Diets that restrict carbohydrates, while increasing the intake of protein and fat, promote greater weight loss, according to studies published in the May 2004 issue of "Annals of Internal Medicine." If you want to lose weight without feeling hungry all the time, replacing some of your carbs with protein and fat could help you lose weight more easily. Consult your doctor before modifying your diet, especially if taking medications or experiencing any medical conditions.
References
- "The American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; Douglas Paddon-Jones, et al.; May 2008
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia; William S. Yancy Jr, et al.; May 2004
- USDA National Nutrient Database: Nutrient Data Laboratory
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