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November 5, 2024 By Madhu Soni 7 Comments

Easy Hacks To Control Hunger Pangs

control hunger pangs

Hunger is an important signal that should not be ignored, but how often have you felt that this is a genuine one? Although growling and gurgling in the stomach are real signals to watch out for, here are some simple and effective hacks to control hunger pangs.

Effective Ways To Control Hunger Pangs

  1. Chew Well: This advice has probably been repeated several times since childhood but is often ignored. Mindful eating begins by sniffing the aroma and savoring every bite. When we chew the food properly, the flavors linger in the mouth, bringing about a satiety value and a feeling of fullness. This helps curb binge eating.
  2. Stay Hydrated: Quite often, our body signals hydration, but we end up eating instead. Getting confused between thirst and hunger is very common. Drinking water from earthen pots quenches thirst more effectively than refrigerated water. You can add lemon water and buttermilk to your diet. Summer coolants like aam panna and kokum sherbet are also great.
  3. Adequate Protein: If, despite eating breakfast, you find yourself eagerly waiting for lunch, you may need to look at the protein content in your diet. Research has shown that adequate amounts of protein help keep you full for a longer period. Ghrelin, an appetite-stimulating hormone that signals you to eat, is lower with high-protein intake.
  4. Soup: is a great rescue from the immense hunger pangs, especially in the evening. The high water content, along with fiber from the veggies, helps control hunger. Having a warm soup surprisingly reduces the appetite. Stick to broth-based soups rather than creamy ones.
  5. Spice It Up: Major Hunger pangs occur due to bland and unsatisfying food. Adding a few spices not only curbs your appetite but aids digestion. Spicy food is known to increase satiety. A simple salad can become interesting if you add a dash of lemon, sprinkle some chaat masala, or throw in some mint dip!
  6. Healthy Snacking: What you eat when hungry during odd hours plays an important role in controlling hunger pangs. Having a small mid-meal snack is good, but watch out for the quantity and quality. Seasonal fruits will keep you full and healthy. Nuts and seeds, being rich in proteins, are good as well. 
  7. Limit Excessive Sugar: There is a direct link between sugar consumption and increased hunger pangs. Besides keeping a check on high-sugar food intake, watch for hidden sugars in food labels. Opt for natural sugar sources like jaggery, dry fruits and fresh fruits.
  8. Exercise: Many people believe that exercise increases appetite. However, with regular aerobic exercise, appetite actually decreases
  9. Sleep: Lack of sleep can impact our eating patterns. Inadequate sleep leads to low energy levels. To compensate for this, we often choose sugary foods, leading to a cycle of empty calories and overeating.

And that’s it! Follow these hacks to control hunger pangs. If, despite these tips, you still feel ravenous, consider consulting a doctor. Check out other articles for healthy recipes and more topics on hunger, food, nutrition and health. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce! 

About Madhu Soni

Madhu Soni has a Bachelors' in Clinical Nutrition and Dietetics. It is during her college days that she realised how stress can play havoc in your life and how small and simple habits can restore back the lost glory. She strongly believes that health is wealth and small changes in habits can go a long way in life. Her health mantra is, “Remember when the body is hungry, it wants nutrition and not calories.”

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Comments

  1. Rashmi Karle says

    May 15, 2020 at 11:50 am

    Such easy and simple tips and explanation is also simple and in easily understandable language…. Many thanks

    Reply
  2. Vandana Kapoor says

    May 15, 2020 at 12:05 pm

    Superb, much required guidelines to wade through the lock down..
    Thank you Madhu Soni
    God bless you.

    Reply
  3. Nag says

    May 15, 2020 at 4:24 pm

    Good information 👍

    Reply
  4. Seema Ramakrishnan says

    May 15, 2020 at 5:02 pm

    Awesome tips madhu soni…. Thanks for your wonderful insights…

    Reply
  5. Jayaa Dadlani says

    May 15, 2020 at 6:01 pm

    Great going Madhu….looking forwards more👍👍

    Reply
  6. Jincy says

    May 16, 2020 at 12:57 am

    Very insightful tips. Thanks for sharing

    Reply
  7. Zotezo says

    May 25, 2020 at 3:49 pm

    Awesome Article. Very well curated. Keep on going

    Reply

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