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Top 3 Ways to Deal With Hunger PDF Print E-mail
Written by San Fernando Valley Sun   
Wednesday, 05 February 2014 23:05

1. Bulk up your meals.

There's a lot of evidence that bulk -- that is, fiber -- reduces appetite. So turn up the volume with higherfiber foods like fruits, vegetables, whole grains, and beans. These foods also tend to have a high water content, which helps you feel full.

2. Cool off your appetite with soup.

Have a bowl of broth or vegetable-based soup (hot or cold) for a first course, and you'll probably end up eating fewer total calories at that meal. Creamy or high-fat soups need not apply for this job -- stick to the low-cal, high-fiber choices like minestrone or vegetablebean type soups.

3. Crunch your appetite away with a big salad.

One study found that when people had a large (3 cups), low-calorie (100 calories) salad before lunch, they ate 12% fewer calories during the meal. When they had a smaller salad (1 1/2 cups and 50 calories), they ate 7% fewer calories overall. You can make the same salads used in the study: Toss romaine lettuce, carrots, tomatoes, celery, and cucumbers together, and top with fat-free or low-fat dressing. But beware the fatty salad! Eating a high-calorie salad, even a small one, can encourage us to eat more calories at the meal than if we ate no salad at all. For more visit http://www. 10-ways-to-deal-with-hunger