Let’s talk about our Portion Sizes and Hunger!
When it comes to managing portions it is a practice and not something you just are good at. These Tips helped me with my own nutrition regimen.
Knowing about hungry allows you to be more equipped in tackling it when it arises so we are going to deep dive into hunger.
How to manage Portion Sizes
Low Calorie foods
A lot of low Calorie foods give you the option to eat more without worrying as much about overeating. Examples: High protein foods, veggies, low calorie condiments.
Add more veggies to your Diet
Most veggies are extremely calorie dense and allow you to eat a lot and not get many calories out of it. Veggies are one of the best carbs you can consume
Swap for High Protein food options
Protein is more satiating which makes you feel more full so making food swaps to higher protein options will make you feel fuller while eating less. Example: high protein pasta, High protein bread, high protein peanut butter.
Drink water before and after a meal
When you drink water with your meals it helps you increase your water intake and helps you feel fuller after eating.
Eat your food on smaller plates
The bigger your plate the more room you have to put more food on it.
Snack between meals
If you have snacks that align with your fitness goals ready to consume it will help you keep your hunger getting out of control. Just be certain you actually enjoy it and it is low calorie.
Try Shakes and smoothies
If you are someone who is busy and doesn’t always have time to make meals, shakes and smoothies are a great way to get what you want on the go. Get the recipe guide for recommendations
Swap condiments for low calorie options
Ketchup, Syrup , butter , barbeque sauce , mustard, ranch, and many more all have a low calorie option. Get familiar with them they will always help you for managing weight
This also applies to soda and drinks.
Eat more frequently
The ideal nutrition plan or “diet” would have you eating somewhere between 3-5 meals a day. If you eat more often it is harder to overconsume.
Let’s talk about Hunger
The brain triggers the release of a hormone called ghrelin in response to an empty stomach or in anticipation of the next meal. Ghrelin signals the body to release stomach acids to digest food. If food is not consumed, the stomach acids begin to attack the lining of the stomach, causing hunger pains. (https://www.medicalnewstoday.com/articles/321725)
You can also experience hunger even if your body doesn’t actually need food. This is because ghrelin interacts with insulin, the hormone that regulates blood sugar. Falling levels of insulin cause ghrelin, and therefore hunger, levels to rise.
Junk food contains high amounts of sugar and simple carbohydrates. Eating it causes a spike in insulin levels, followed by a quick drop. Ghrelin then increases, even though the food was consumed only an hour or so beforehand.
In this way, eating even large amounts of poor quality food can increase hunger and cause the pang response in the body. (https://www.medicalnewstoday.com/articles/321725#causes)
Some other Causes of hunger are:
- Dehydration – the symptoms are very similar so it can be hard to tell the difference
- Visual Stimulus – I call this jealous hunger, when you see food and start thinking about it. You seeing and smelling food may give you a curious sense of hunger.
- Sleep deprivation – The longer you stay up the more likely you are to eat.
- Emotional signals – In times of high stress or an elevated emotional state you will respond to everything differently and your body can make it seem like it urgently need food
- Medication – If you are taking any medication subscribed by a physician or your doctor this can be a common side effect
When dealing with hunger it is important for you to understand what makes you hungry and in what situations would you find yourself hungry so you can create a plan of action to help deal with it.
Hunger and portion sizes go hand in hand because if you are able to manage your portion size and calorie intake it will help you feel more full and less hungry. The tips above can help directly with dealing with hunger while also some non conventional methods like brushing your teeth after a meal.