{"id":975,"date":"2021-09-25T03:00:26","date_gmt":"2021-09-25T03:00:26","guid":{"rendered":"https:\/\/healthgarden724.com\/?p=975"},"modified":"2023-05-25T11:37:56","modified_gmt":"2023-05-25T11:37:56","slug":"managing-hunger-7-strategies-to-keep-hangry-feelings-in-check","status":"publish","type":"post","link":"https:\/\/healthgarden724.com\/index.php\/2021\/09\/25\/managing-hunger-7-strategies-to-keep-hangry-feelings-in-check\/","title":{"rendered":"Managing Hunger: 7 Strategies to Keep Hangry Feelings in Check"},"content":{"rendered":"\n

Feeling hungry all the time? Healthista spoke with experts to find out how to curb your hunger.<\/strong><\/p>\n\n\n\n

Have you ever had a busy day where you skipped breakfast or lunch because of your hectic schedule? You might be on a diet or consciously reducing your food intake.<\/p>\n\n\n\n

What happens to your mood when you eat? Is hunger making you angry or hangry?<\/p>\n\n\n\n

Rob Hobson is the Head of Nutrition for Healthspan, a supplement brand.<\/p>\n\n\n\n

When you feel hungry, your mood can be affected. You may become angry, irritable, and snappy.<\/p>\n\n\n\n

You’re more likely to reach for fatty, sweet, stodgy foods to satisfy your hunger (eg. crisps, chocolates or chips). This can lead to unhealthy eating habits.<\/p>\n\n\n\n

Hunger and hormones<\/h4>\n\n\n\n

You will also be irritable and upset if your hunger gets out of hand.<\/p>\n\n\n\n

Rob says that when you are in a state of extreme hunger, your hormones will change.<\/p>\n\n\n\n

There’s a biological reason for it. When you are hungry or haven’t had food for a while, the levels of blood sugar (glucose), decrease. Your body releases adrenaline and cortisol when your blood sugar drops too low.<\/p>\n\n\n\n

These help bring your blood sugar level back up. However, an increase in stress hormones puts you in a ‘fight or flee’ mode, which can make you feel more tense, anxious and angry.<\/p>\n\n\n\n

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Stress hormones are released when blood sugar levels fall too low<\/p>\n<\/blockquote>\n\n\n\n

Low blood sugar can also cause a chemical in the brain called neuropeptide-Y to be released, which can increase aggression and make you crave sugary carbohydrates for instant energy.<\/p>\n\n\n\n

It’s okay to be a little peckish, but you shouldn’t get so hungry it makes you hungry.\u00a0Here are some ways to avoid ‘hanger.’<\/p>\n\n\n\n

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#1 Eat regularly<\/h4>\n\n\n\n

Rob Hobson, a nutritionist, says that if you are prone to feeling hungry, you should eat regularly. He also recommends choosing foods high in nutrients to keep you satisfied for longer.<\/p>\n\n\n\n

You don’t need to eat so much. Foods that give you energy for a long time are the best. Foods high in nutrients are best – for example, vegetables, fruit, nuts, grains, seeds, fish, and lean meat.<\/p>\n\n\n\n

If you combine healthy fats, protein and fibre you will feel fuller for longer. To get the right balance of nutrients, it’s important to eat different foods.<\/p>\n\n\n\n

Plan ahead<\/h4>\n\n\n\n

You may want to prepare ahead if you are expecting a busy week or few days. Make a list and buy all the items you need well in advance.<\/p>\n\n\n\n

To make a quick breakfast packed with nutrients, soak oats and berries in almond milk the night before.<\/p>\n\n\n\n

Take a piece of the leftovers from last night (for example, a slice or vegetable frittata), and have it for lunch.\u00a0Be sure to have all the ingredients needed for a healthy, quick meal.<\/p>\n\n\n\n

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Every meal should contain protein<\/h4>\n\n\n\n

Protein helps you feel fuller for longer. It increases metabolism and regulates blood sugar (by slowing the release of glucose from carbohydrates into the bloodstream).<\/p>\n\n\n\n

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a higher protein diet improves appetite control<\/p>\n<\/blockquote>\n\n\n\n

Protein increases the levels of leptin and ghrelin, the hunger hormone. A recent study published in the American Journal of Clinical Nutrition (2015) showed that a high-protein diet improved appetite control.<\/p>\n\n\n\n

Chickpeas are a good source of protein, as well as nuts, seeds and quinoa. Other sources include tofu, lean poultry, fish, yoghurt or cheese, and eggs.<\/p>\n\n\n\n

Healthy fats can curb hunger.<\/h4>\n\n\n\n

Rob says that eating healthy fats increases metabolism, burns fat and reduces hunger.<\/p>\n\n\n\n

You also need healthy fats to produce hormones. You can keep yourself full by combining protein with fibre and healthy fats.<\/p>\n\n\n\n

Healthy fats are found in oily fish, such as salmon, mackerel and tuna, as well as chia, flaxseeds, nuts, seeds and olive oil.<\/p>\n\n\n\n

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#5 Carry portable healthy snacks<\/h4>\n\n\n\n

Rick Hay, Nutritionist says: “When you are rushing around it is tempting to grab any sugary snack that you can get your hands on.”<\/p>\n\n\n\n

“But this will lead to a crash in sugar levels later on, which makes you more hungry and irritable.”<\/p>\n\n\n\n

Healthy snacks to balance blood sugar levels<\/p>\n\n\n\n