- FILL UP ON FIBER
Fiber helps keep you fuller for longer by slowing the rate at which the stomach empties. Berries, beans, nuts, seeds and oatmeal are all great sources. Opt for fruits and vegetables that have a skin (apple, berries) vs. a peel (banana, orange) for an extra fiber boost.
Use fresh berries instead of jam, add toasted rolled oats into soups or salads ask for ‘double veggies’ when ordering a pizza.
- PACK IN PROTEIN
Protein takes more energy for us to breakdown than refined carbohydrates, helping us to feel full and keep our hunger at bay. Depending on activity level and body composition, we need ~0.8 grams/kg of protein/day, meaning a 150 lb person needs ~54 grams per day. Power up with plant-based proteins like edamame, hemp seeds, tofu and soymilk for a bonus boost of anti-inflammatory foods.
- SET DOWN THE SALT
- AVOID SKIPPING SNACKS
When we go for a period of time without eating, ghrelin, our hunger-stimulating hormone, starts to kick in. Secreted mainly from the stomach lining, it signals our brain that it's time to eat. Ghrelin works on a cycle; levels build before we eat and drop after a meal. Eating consistently throughout the day will help to stabilize hunger levels.
- HAVE HEALTHY ON HAND
Bundle of celery or a bag of chips? One of the reasons why we give into cravings is that these foods are convenient, easy to grab and tasty. Start stocking your fridge with handy, healthy snacks like whole fruit, raw nuts, hummus and veggie sticks. Precut produce and store in the center of the fridge to make them easy to grab-and-go. Place them near hummus, a dip or nut butter to make snacking simple. Portion out nuts and other bulk items into single servings to help keep calories in check.
- Kim, T. W., Jeong, J. H., & Hong, S. C. The impact of sleep and circadian disturbance on hormones and metabolism. International journal of endocrinology, 2015, 591729.
- Taheri S, Lin L, Austin D, et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index (BMI). Sleep. 2004, 27:A146-A147.