How to stay satiated for longer: hunger-crushing combo
If you struggle with being hungry 24/7, you are probably undereating, overexercising, or not combining your food groups correctly. In this post, you will learn the best way to combine foods in order to be satiated for longer and promote adequate digestion.
There are three macronutrients, which are carbohydrates, fats, and protein. Besides them, there is also fiber, which, combined with adequate water consumption, promotes optimal digestion. All of these, together with micronutrients, are necessary for our health, growth, and nutrition, but the ones that provide satiety are fiber, protein, and healthy fats. As they slow gastric emptying. The combination of these three nutrients is also helpful for diabetes, sweet cravings, and high cholesterol.
Here are some examples of how to form hunger-crushing meals:
2 eggs + ½ an avocado + 1 tablespoon of gomasio + 1 cup of spinach + onion & cherry tomatoes + 1 slice of sourdough bread
1 apple + 1 spoon of almond butter + 1 cup of yogurt
Lunch or dinner
1 cup of lentil pasta + 200 g of tofu + 1 tablespoon of tahini + zucchini + garlic + tumeric + onion
Ohlsson, B., Darwiche, G., Roth, B., Bengtsson, M., & Houglund, P. (2017). High fiber, fat, and protein contents lead to increased satisfaction. Reduced sweet cravings and decreased gastrointestinal symptoms were independent of anthropometric hormonal and metabolic factors. Journal of Diabetes & Metabolism, 8 (3) DOI: 10.4172/2155-6156.1000733
Paddon-Jones, D., Westman, E., Mattes, R.D., Wolfe, R.R., Astrup, A., & Wsterterp-Plantenga, M. (2008). Protein, weight management, and satiety The American Journal of Clinical Nutrition, 87 (5) DOI https://doi.org/10.1093/ajcn/87.5.1558S