The constant battle with insatiable hunger and constant eating urges can make it difficult to maintain a healthy lifestyle. Luckily there are foods that quench hunger. Which ones are they?

Constantly fighting against the desire to eat or enjoy “something good” is not easy, especially when you are nervous and stressed. However, the solution may lie in the type of food we choose to consume.

Contrary to widespread belief, there is no point in eliminating food or suffering from chronic hunger. It’s knowing what to eat when you’re hungry and on a dietthat is, choosing foods capable of effectively reducing the feeling of hunger without compromising health.

The truth is that some exist foods that quench hunger which, integrated into the daily diet, can help to quell hunger and avoid the constant desire to eat in excess.

Why does nervous hunger occur?

Nervous hunger represents a constant urge to eat and is influenced by a complex combination of factors, which can vary from person to person. Some of the main factors that contribute to nervous hunger include:

• Emotions and stress – Emotions play a fundamental role in nervous hunger. Stress, anxiety, sadness, boredom or frustration can trigger the urge to turn to food as a means of finding immediate relief. This is the case of comfort food.
• Chemistry – Chemicals in the brain, such as serotonin (which regulates mood), can influence the desire to consume food to temporarily relieve negative emotional symptoms.
• Biological responses – Some studies suggest that the body’s biological responses to certain foods, such as those high in sugar and fat, can activate reward circuits in the brain, leading to a desire to consume such foods during stressful or emotional situations.

10 foods that quench hunger

Battling uncontrolled hunger and the constant desire to eat can be a challenge, but certain foods can help manage these urges. What are the foods that suppress your appetite?Here are 10 foods that quench hunger:

1. Oats

Oats are an excellent source of soluble fiber that slows down digestion, making it one of the most popular foods that fill you up for a long time. Consuming it for breakfast can help avoid excessive snacking during the morning.

2. Almonds

Packed with healthy fats, protein and fiber, almonds are one breaks nervous hunger nutritious and delicious. One study showed that eating a serving of almonds can reduce your appetite without increasing your overall calorie intake.

3 eggs

Eggs are full of high-quality proteins that promote satiety. The reason? In addition to taking longer to digest, they reduce the percentage of hormones related to appetite. Consuming eggs for breakfast or as a snack can reduce the feeling of excessive hunger between main meals, answering those who ask how do you reduce the hunger hormone.

4. Greek yogurt

Among the foods that quench hunger is Greek yogurt thanks to its richness in proteins. Its creamy texture makes it a versatile option that can be enriched with fresh fruit or dried fruit for a touch of sweetness and extra nutrition.

5. Salmon

Rich in proteins and Omega-3 fatty acids, salmon not only promotes satiety but also brain and heart health. Incorporating it into your diet can help reduce food cravings.

6. Apples

Apples are fruits full of fiber and have a high water content, making them a great snack to break hunger. Eating an apple about half an hour before meals proves to be a blocks powerful hunger and allows you to reduce your total calorie intake during the next meal.

7. Avocado

Avocado, thanks to its combination of monounsaturated fats and fiber, can help quench hunger effectively. This may mean that including avocado in your diet could reduce the likelihood of feeling hungry shortly after eating, as fat and fiber slow digestion and help keep blood sugar levels stable.

8. Quinoa

Quinoa is a cereal rich in protein and fiber that can be consumed as a more nutritious alternative to rice or pasta. This food can help keep blood sugar levels stable, avoiding hunger spikes.

9. Papaya

Papaya is a fruit rich in fiber and nutrients that can contribute to a longer-lasting feeling of satiety. Fiber slows digestion, helping to keep blood sugar levels stable and reducing the likelihood of feeling hungry shortly after eating. Furthermore, papaya is a low-calorie food but rich in vitamins, minerals and antioxidants that can satisfy the body without adding too many calories.

10. Green leafy vegetables

Spinach, kale, lettuce and other leafy greens are full of fiber, nutrients and water. Consuming them regularly can help reduce hunger and provide the body with valuable nutrients.

Integrating these foods into your daily diet can help you better manage hunger and avoid overeating. However, it is important to remember that variety and portion control are key to maintaining a healthy and balanced diet.