Ten ways to keep your hunger at bay

Do you find yourself constantly hungry and always looking for food? Do you reach for the biscuit jar at 3pm? Dietitian Caitlin Reid reveals her top 10 tips to keeping your hunger at bay. Once you make your commitment to break your overeating habit, you’re on your way to successful healthy eating.

Eating regular meals controls blood sugar levels and keeps hunger pangs at bay. Skipping meals causes blood glucose levels to drop, which increases the likelihood of bingeing on fatty or sugary convenience foods such as cakes or chocolate. These foods boost energy levels for a small amount of time, but before long the hunger sets back in and we’re reaching for the wrong types of foods again.

Carbohydrates with a low GI, such as wholegrain bread, low-fat milk and yoghurt and basmati rice, help control blood sugar levels between meals, providing a steady supply of energy and keeping you feeling fuller for longer. Include one low-GI food at each meal and snack.

Fibre slows the movement of food in the digestive system, keeping you feeling fuller for longer. Fibre may also delay the absorption of nutrients such as glucose, thereby increasing insulin sensitivity and influencing the secretion of the hormone CCK (choleocystokinin), which promotes feelings of satiety. Fibre is found in wholegrain breads and cereals, nuts, seeds, legumes, fruit and vegetables.

Water adds volume, filling up your stomach without the kilojoules. It’s also important to keep yourself well hydrated as dehydration can be mistaken for sugar cravings, increasing the likelihood of reaching for kilojoule-laden snacks. Drink at least eight glasses of water each day.

Protein suppresses the hunger hormone ghrelin, meaning you feel satisfied sooner. It also helps keep you feeling fuller, reducing the amount of food eaten at the next meal. Include a serve of protein at all meals and snacks.

It takes about 20 minutes after food enters your mouth before the brain starts to realise you’re filling up. Slowing down your eating gives you time to listen to your hunger levels, reducing the likelihood of overeating. Put your knife and fork down between mouthfuls.

Not getting your beauty sleep affects your hunger hormones, making you hungrier and more prone to weight gain. Aim to get seven to eight hours of sleep each night.

Non-starchy vegetables can be eaten in unlimited quantities, as they’re high in water and fibre, and low in kilojoules. They’re the perfect food to fill up on.

Enjoy this option as a snack or before a meal and crush hunger cravings. A bowl of soup takes up a lot of space in your stomach, stimulating the stretch receptors that send signals to your brain letting you know that you are full. Research shows that enjoying low-kilojoule soup can result in 26 percent less being eaten at the subsequent meal.

Exercising stimulates the release of certain appetite-suppressing hormones such as PYY and PP, which tell the brain when the stomach is full. Just remember not to reward yourself with your favourite foods or large portion sizes after your session.