If you feel like you are always hungry and constantly needing to snack, it’s probably a good idea to take a look at what you are eating on a daily basis. It could be that you are just not eating enough at breakfast, lunch, and/or dinner, or it could be that it’s WHAT you are eating that is making you hungrier sooner.
Read below to learn the top foods that make you hungry:
Granola bars are sneaky because they are marketed as healthy, yet most of them are loaded with carbs and sugar with a small amount of fiber. This means that you will digest them very quickly, which causes your blood sugar to plummet and triggers your hunger hormones.
Fix it: Instead of granola, look for high fiber bars or cereal with less than 10 grams of sugar.
Research has found that artificial sweeteners may actually cause you to become hungrier, eat more, and gain weight. One of the proposed reasons for this is that artificial sweeteners spike insulin (just like sugar does) which leads to fat storage and hunger.
Fix it: Look for products without artificial sweeteners.
Have you ever thought about why you are given chips and salsa at a restaurant? Perhaps to increase your appetite?! Chips are one of the worst foods for your waistline because they are loaded with carbs and salt – both of which make you hungrier and eat more – and they certainly do not fill you up.
Fix it: Ask your server to please not serve you the chips and salsa – or just take the salsa.
Ok, I know alcohol isn’t a food, but it’s worth mentioning because it can definitely make you feel hungrier. This is because when you drink alcohol it causes a decrease in blood sugar and it also lowers your will power when it comes to eating unhealthy foods – bad combination when you are trying to watch your waistline!
Fix it: Never drink on an empty stomach and have a little fat before you do indulge.
Take a quick look at your cereal box, if you see more than 7 grams of sugar per serving and less than 5 grams of fiber, then there is a good chance this cereal is going to make you hungry. This is because the sugar and low fiber content means you will digest this meal very quickly, leaving you hungrier in an hour or two.
Fix it: Go for high fiber cereal and avoid any cereal that has over 10 grams of sugar per serving.
Even juices marketed as being “green” or “healthy” can be loaded with sugar and can spike and then drop your blood sugar quickly, leading to hunger not too long after.
Fix it: Instead of juice, have a smoothie which will have fiber from the pulp.
All bread products – toast, croissant, bagel – will leave you hungrier than you started. This is because they are high in carbs and low in fiber, low in fat, and low in protein.
Fix it: If you are going to have a bread product, add some fat and/or fiber such as adding a tablespoon of nut butter.
Have you ever looked at the nutritional label of yogurt? The sugar content is normally around 20 grams per serving! That’s an entire days worth of sugar in just a few bites. The worst offenders tend to be the fruit flavored yogurts, but even plain or vanilla can have a ton of sugar as well. This high sugar content paired with no fat means it will be digested very quickly – leaving you hungry in an hour or two.
Fix it: Look for yogurt that has less than 10 grams of sugar per serving and add some healthy fat and/or fiber to it such as a handful of almonds or high fiber cereal.
To sum it up, if your meal or snack lacks fiber and/or fat there is a good chance that in an hour or two you will be hungrier than you started.