To help keep you fuller, please see our top 3 research based tips for kicking hunger and cravings to the curb!
1. Wait out hunger:
Just like all our hormones, our hunger hormones naturally fluctuate up and down over the course of a day and week! Research shows that hunger hormones ghrelin and leptin naturally fall and rise over the day/week - the exact fluctuations vary from person to person depending on a number of factors (including diets, sleep, blood sugar levels, exercise etc). So, if you are experiencing a big wave of hunger, remind yourself that your hunger hormone (ghrelin) has most likely experienced a temporary spike in line with its natural fluctuations. This feeling will pass as these hormones naturally rebalance and your body adjusts to this wholesome way of eating.
2. Increase the appearance of food volume:
Consuming food that looks bigger has been shown to help us feel more satisfied and fuller for longer, without over consuming! A study found that whipping the same smoothie to double the volume (same calories) lead to participants feeling fuller and eating less at lunch 30 minutes later. A great way to implement this is by adding additional cucumber, onion, or lettuce to help add volume, flavour and crunch to your food! We also recommend buying food in smaller packages, as further research has found that when given larger packages of spaghetti ingredients, subjects were found to consume 23% more. This same result has been observed in up to 50 different food products. Using smaller plates is another great technique to make your food look bigger and therefore positively influence your hunger levels. A study found that people eat 31% more if they eat from a 34oz bowl compared to a 17oz bowl, and drink 25-30% more if they drink from a short, wide glass rather than a tall narrow glass.
3. Hydrate:
Water is great not just for flushing toxins, but also helping to increase feelings of satiety, potentially by stimulating stretch receptors in our stomachs to tell us we're full. We also recommend drinking our SBN teas, as many of the ingredients (especially cinnamon from P2 Fat Burning Tea) actually help to balance blood sugar and cravings, which overlap with hunger. Please see the link below to shop our range of beautiful herbal teas: