When the hunger hits you, you need to hit back
Changes in environment and primitive impulses make our desire to overindulge even stronger – especially when our body wants to prepare for the changing seasons. It doesn’t help either when each meal becomes yet another excuse to overeat, simply to satisfy our uncontrollable appetite. Don’t admit defeat. It’s man vs. food and you need to be prepared to put up a fight. Arm yourself with these 5 foods that will make you feel fuller for longer.
Ever finished a meal and still felt hungry? WORST FEELING EVER! If you don’t want to go raiding the chocolate drawer straight after every meal, start eating more fatty fish such as salmon, tuna, mackerel and sardines. Not only do these deliver the Vitamin D that you are lacking in winter due to a lack of sunshine, but they are also rich in omega 3 fatty acids, which make you feel fuller for longer and are said to work with the hormones in your body that tell you to stop eating.
It’s no secret that at Freeletics, we loooove sweet potato. One of the many reasons for this is because it has almost double the filling fibre than it’s doppelganger, the plain potato. The best thing is that in winter, the opportunities to enjoy sweet potato are endless – bake them as fries in the oven and enjoy them at the top of your next snowy mountain hike or add them to your colorful spicy curry to strengthen your immune system and warm you up after an outdoor training session. Whichever method you choose, you’re sure to be stuffed.
Comfort food is usually creamy. But creamy food is usually not healthy. Luckily, we’ve got the dilemma under control. Rather than adding a huge dollop of heavy cream to your sauce or dressing, a tablespoon of creamy nut butter should do the trick. "Aren’t nut butters high in calories?" we hear you say. As it happens, nut butters (peanut, cashew, almond) may be high in fat, but they are also extremely filling and healthy. When eaten in moderation, they can actually even help you control your weight. Try out the baked pumpkin with quark and cashew sauce from the Freeletics Nutrition Coach next time you feel the nibbles.
There is a growing body of research around the health benefits of sprouted grains. So far the method of sprouting is said to not only make these grains (quinoa, spelt, whole wheat) easier to digest, but also increases their essential nutrients such as Vitamin C, soluble fibre and essential amino acids. Increased fibre and longer digestion time makes you feel fuller for longer on fewer calories. So instead of grabbing a loaf of white bread next time you’re craving some carbs, try baking your own using ground sprouted quinoa or sprouted spelt flour.
Not only are shirataki noodles extremely low in calories and carbs, they are also super healthy and awesomely filling. Made from glucomannan, a fiber that comes from the root of the konjac plant that grows in Japan, this low-carb noodle alternative is 97% made up of water. With just 20 calories per serving, it’s a great low calorie choice for a warming, spicy asian dish and since the noodles move through the digestive system slowly, they leave you feeling fuller for longer and less likely to go hunting for another snack soon after.