5 Foods That Are Actually Making You Hungrier
And what to swap them for!
Chips/Pretzels: These salty snacks are leaving you way hungrier then when you initially reached for them. Thanks to their sodium content (about 170 grams per serving), they are dehydrating you and confusing your body into thinking it is hungry instead of thirsty, which has you reaching for more food. Plus, these snacks are low in protein and fiber, two things we need to fill us up. Pro tip: switch these packaged salty snacks out for 2 tablespoons of nuts, roasted chickpeas, or homemade baked kale chips, all three of these will hit that savory snack craving while keeping you hydrated, and giving you a ton of satisfying fiber.
Sushi: While often turned to as a healthy meal option, sushi can backfire quickly, making you hungrier then when you first sat down. The rolls are full of white rice (no fiber!) and soy sauce, which is super high in sodium causing dehydration and that thirst/hunger confusion again. Sushi can also be super calorie-packed despite it’s tiny size. Be mindful of choosing items like tempura (i.e.: fried) or spicy (i.e.: high-fat mayo), these add on calories without filling you up. Pro tip: Start with a fiber rich salad, a filling miso soup, and add in some sashimi pieces. If you want a roll, ask for brown rice and low-sodium soy sauce. I break down the perfect sushi meal for you here.
Cereal: a double-whammy when it comes to keeping you hungry. Low in fiber and high in sugar, cold cereal leaves you ravenous soon after eating it. Swap it out for fiber-rich, unsweetened oatmeal, with milk or unsweetened soy milk to add protein. You can make it as a traditional hot cereal or if you prefer it cold try it as overnight oats. Either cold or hot, add in 1/2 a cup of fresh berries to up the fiber factor and 1 tablespoon of raw almonds for some delicious crunch. Pro tip: if you really cannot ditch the cold cereal then add a 1/2 cup of it to 6 ounces of plain Greek yogurt or cottage cheese for some satisfying protein and again, toss in some fresh berries. Here are some of my other favorite breakfast do’s and don’ts.
Snack bars: this on-the-go snack can not only leave you unsatisfied, but also quickly unravel your health goals. A lot of bars are too high in sugar or contain sugar substitutes, spiking your blood sugar which leads to a sugar crash shorty after, and has you completely unsatisfied and just as hungry as you were before the bar. Pro Tip: look for bars that have whole-foods listed as the first ingredients and contain at least 3 grams of fiber. For more do’s and don’ts when it comes to snack bar-ing this guide will help keep you on track.
Juice: regardless if it says, “no sugar added”, or “cold pressed”, it is still a concentrated amount of sugar. A glass of juice will raise your blood sugar level quickly, again leading to a crash that will have you famished. Instead, eat the whole fruit and get that filling fiber from the skin. An even more satisfying option is to pair it with a protein, like a string cheese or nut butter. Pro tip: if juice is a non-negotiable for you, then pour a dash of it into you club soda to satisfy your juicy craving while still avoiding the highs and lows of too much sugar.
AFFILIATE COMMISSIONS: PLEASE NOTE THAT BRIGITTE ZEITLIN AND/OR BRIGITTE ZEITLIN NUTRITION PLLC (BZ NUTRITION) MAY EARN AN AFFILIATE COMMISSION ON PURCHASES MADE USING CERTAIN LINKS PROVIDED ON THIS SITE. WHEN BZ NUTRITION LINKS TO RECOMMENDED PRODUCTS AND SERVICES, THOSE LINKS MAY BE AFFILIATE LINKS. IF YOU CLICK ON ANY OF THOSE AFFILIATE LINKS AND MAKE A PURCHASE WITHIN A CERTAIN TIME FRAME, BZ NUTRITION WILL EARN A COMMISSION. THE COMMISSION IS PAID BY THE RETAILERS (SUCH AS AMAZON, TARGET, ETC.), AT NO COST TO YOU. THANK YOU FOR YOUR SUPPORT.
