Crush Your Cravings
The intel you need to finally feel satisfied
Sad desk salads rarely leave your belly full. While high-fibre carbs such as raw vegetables are healthy, they digest much faster than a balanced meal that includes carbs and protein, says dietitian Leslie Bonci. You need both to keep you satiated until dinner. FOOD FIX
‘Aim for a minimum of one gram of protein per day for every kilogram of body weight,’ says Bonci. So if you weigh 65kg, that means at least 65g. Top your salad with prawns (five to eight large cooked ones = 20g), tofu (1 cup = 20g), nuts (½ cup chopped walnuts = 9g) or quinoa (1 cup = 8g).
HUNGRY HABIT You snacked on pretzels
They may seem harmless, but refined carbs such as pretzels can be digested in as little as 15 minutes, converting to sugar in your body. ‘Then, not long after eating them, you crave more,’ says Dr Frank Lipman, author of Young And Slim For Life. And there you are, back in the snack drawer again…
FOOD FIX Shut down the cycle by reaching for protein, healthy fats (peanut butter has both) and veggies. Try a bowl of steamed, lightly salted edamame beans.
HUNGRY HABIT You seek low-fat labels
These types of food can actually make you overeat. Without fat’s satiating power – it takes the longest to digest of all nutrients – you’ll feel hungry faster, says Dr David Ludwig, author of Always Hungry?
FOOD FIX ‘Reverse gears and eat healthy, higher-fat food, such as fullcream yoghurt, olive oil and avocado,’ says Ludwig. It may sound counterintuitive but you’ll end up eating less overall. And feel free to finish your meal with dark chocolate, says Ludwig.
HUNGRY HABIT You eat on the run
Yes, you’re busy. But when you inhale meals on autopilot while jetting between obligations, it’s easy to overeat. Your brain needs 20 calm minutes after your last bite to register that you’re full.
FOOD FIX As an experiment, try setting the timer on your phone for anywhere from 10 seconds to two minutes, and putting down your fork between bites for that time, suggests registered dietitian Cynthia Sass, author of Slim Down Now. Before reaching for seconds, give your brain those 20 minutes to decide whether you’re still ravenous.