Lockdown tips: How to keep hunger pangs in check

Maintaining a routine in your diet and getting proper sleep can help keep keep a check on hunger pangs Dr Shikha Mahajan Holistic Nutritionist and Founder of Diet Podium shares her tips to curb your hunger pangsBulk up your mealsThere is a lot of evidence that bulk or fiber reduces appetite So increase the quantity with higherfiber foods like fruits vegetables whole grains and beans These foods also tend to possess a high water content which helps keep you feeling fullCool off your appetite with soupHave a bowl of broth or vegetablebased soup hot or cold for a main course and you will probably find yourself eating fewer total calories at that meal Creamy or highfat soups neednt apply for this job stick with the lowcal highfiber choices like minestrone or vegetablebean type soupsCrunch your appetite away with an enormous saladA study found that when people had an oversized three cups lowcalorie 100 calories salad before lunch they ate 12 per cent fewer calories during the meal After they had a smaller salad 1 12 cups and 50 calories they ate 7 per cent fewer calories overall To make a similar salads utilized in the study Toss romaine lettuce carrots tomatoes celery and cucumbers together and top with fatfree or lowfat dressing But beware the fatty salad Eating a highcalorie salad even a smaller one can encourage us to eat more calories at the meal than if we ate no salad whatsoeverStay the courseA bit of variety in our meals is nice and even healthful But having several courses during a meal can lead you down the incorrect path Adding an additional course to your meal unless it is a lowcalorie salad or brothtype soup usually increases the entire calories you consume for that mealSour away the hunger pangsAn orange or grapefruit each day helps keep appetite away Research suggests that lowcalorie plant foods that are rich in soluble fiber like oranges and grapefruit help us feel fuller faster and keep blood sugars steady this will translate into better appetite control Of the 20 most wellliked fruits and vegetables oranges and grapefruits are highest in fiberGet milkIncreasing your intake of lowfat dairy foods may be a good way to take more of two proteins that are thought to be appetite suppressors whey and casein And drinking milk could also be especially effective A recent study found that whey the liquid part of the milk was better at reducing appetite than caseinHave some fat together with your carbsOnce we eat fat a hormone called leptin is released from our fat cells this is often a nice thing when were talking about moderate amounts of fat Studies have shown that a scarcity of leptin due to a really lowfat diet can trigger a voracious appetite Obviously we wish to try and do just the opposite of that But that does not mean we should always choose a highfat meal Research has found a much higher frequency of obesity among people that eat a highfat diet than among those that eat a diet Enjoy some soySoybeans offer protein and fat along side carbohydrates That alone would suggest that soybeans are more satisfying and more likely to stay our appetites on top of things than most plant foods But a recent study in rats suggests that a specific component in soybeans has definite appetitesuppressing qualitiesGo nutsNuts make you feel satisfied due to their protein and fiber content a couple of those vitamin and mineralrich nuggets will hold you over between meals But keep that handful small Nuts are high in fat albeit its the healthful monounsaturated kindSlow down youre eating too fastIt takes a minimum of 20 minutes for your brain to receive the message that your stomach is officially comfortable meaning that you ought to stop eating If you eat slowly the brain gets a chance to catch up with the stomach and youre less likely to overeatCatch up on all the latest Crime National International and Hatke news here Also download the new midday Android and iOS apps to get latest updates MidDay is now on Telegram Click here to join our channel middayinfomedialtd and stay updated with the latest newsThis story has been sourced from a third party syndicated feed agencies Midday accepts no responsibility or liability for its dependability trustworthiness reliability and data of the text Midday managementmiddaycom reserves the sole right to alter delete or remove without notice the content in its absolute discretion for any reason whatsoever