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3. Cereal
Cereal can be a double-whammy when it comes to being hungry. Many varieties are low in fiber and high in sugar, which won’t tide you over until lunch. Swap out cereal for fiber-rich, unsweetened, hot oatmeal made with milk or soy milk for extra protein. Add a half cup of berries for even more fiber or a tablespoon of nuts for a crunch.
Instead: If ditching cold cereal is out of the question, at least add a half cup of cereal to 6 ounces of plain Greek yogurt. And don’t forget that half cup of berries!
4. Snack Bars
These on-the-go snacks can simultaneously leave you hungry and unsatisfied, which can quickly unravel your health goals. Many of the bars out there contain sugar substitutes that trigger your body’s taste and reward system, but there is no actual “reward” since the substitute is artificial flavoring. This can leave you in a very un-satiated state. You know what we mean. (#hangry).
Instead: Look for bars that have whole-foods listed as the top of the ingredient list. Also, aim for a bar with at least 3 grams of fiber to avoid the pitfall of foods that make you hungrier.
5. Juice
It doesn’t matter if it says, “No sugar added,” or “Cold pressed.” Juice always contains a concentrated amount of sugar. Just one glass of juice will raise your blood sugar level quickly, which will lead to an inevitable crash later on, and you’ll be famished. Instead of juice, eat the whole fruit (and get some added fiber from the skin). And even better is to pair the fruit with a protein, like a piece of string cheese or a tablespoon of nut butter. Protein is satisfying and can stave off the desire to eat, unlike other foods that make you hungry in the long run.
Instead: If juice is a must-have, pour a dash of it into some club soda to satisfy the craving while avoiding the highs and lows of too much sugar.
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