Hunger-Relieving Techniques

What are the options for ending world hunger? Working for an international organization full-time? Donate old clothes and toys to the Salvation Army in our community? Is such a thing even possible?

There are hundreds of hypotheses about how to eradicate world hunger, and many of them are hotly debated by activists. Some have been successful, while others have not.

Something has to be done, and that something has to be done now. Ten successful world hunger remedies are discussed below.

1. Bulk up your meals.

There’s a lot of evidence that bulk — that is, fiber — reduces appetite. So turn up the volume with higher-fiber 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 vegetable-bean type soups.

3. Crunch your appetite away with a big salad.

People who ate a large (3 cup), low-calorie (100 calories) salad before lunch ate 12 percent fewer calories during the meal, according to one study. They ate 7% fewer calories overall when they ate a smaller salad (1 1/2 cups and 50 calories).

You may create the salads that were used in the trial at home: Toss together romaine lettuce, carrots, tomatoes, celery, and cucumbers in a fat-free or low-fat dressing.

But watch out for the greasy salad! Eating a high-calorie salad, even if it’s only a tiny one, can lead to us eating more calories at the meal than if we didn’t eat any at all.

4. Stay on course.

A little bit of variety in our meals is good and even healthful. But having several courses during a meal can lead you down the wrong path.

Adding an extra course to your meal (unless it’s a low-calorie salad or broth-type soup) usually increases the total calories you consume for that meal.

5. An orange or grapefruit a day helps keep appetite away.

Research suggests that low-calorie plant foods that are rich in soluble fiber — like oranges and grapefruit — help us feel fuller faster and keep blood sugars steady.

This can translate into better appetite control. Of the 20 most popular fruits and vegetables, oranges and grapefruits are the highest in fiber!

6. Get milk (or other low-fat dairy foods).

Increasing your intake of low-fat dairy foods is a great way to get more of two proteins that are thought to be appetite suppressors — whey and casein.

And drinking milk may be especially effective. A recent study found that whey — the liquid part of milk — was better at reducing appetite than casein.

7. Have some fat with your carbs — but not too much! 

When we eat fat, our fat cells release a hormone called leptin. When we’re talking about fat in moderation, this is a healthy thing. A shortage of leptin (due to a very low-fat diet) has been demonstrated in studies to cause a voracious hunger.

We obviously want to accomplish the exact opposite. However, this does not imply that we should have a high-fat dinner. Obesity is more common in persons who consume a high-fat diet than in people who eat a low-fat diet, according to research.

8. Enjoy some soy.

Soybeans offer protein and fat along with carbohydrates. That alone would suggest that soybeans are more satisfying and more likely to keep our appetites in control than most plant foods.

But a recent study in rats suggests that a particular component in soybeans has definite appetite-suppressing qualities.

9. Go nuts.

Nuts help you feel satisfied because of their protein and fiber content. A handful of these vitamin- and mineral-rich nuggets will hold you over between meals.

But keep that handful small: Nuts are high in fat, even though it is the healthful monounsaturated kind.

10. Slow down. You’re eating too fast.

It takes at least 20 minutes for your brain to get the message that your stomach is officially “comfortable” and that you should stop eating. If you eat slowly, the brain has a chance to catch up with the stomach, and you’re less likely to overeat.

Related:

What is Appetite?

Simple Ways to Cut Lots of Calories

How to Choose Healthy Fats

Ways to Feel Better With a Clean Eating Diet

Nutritionally Beneficial Homemade Diet Foods

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