We all know that feeling of hunger that hits us in the middle of the day, distracting us from our work and making us reach for unhealthy snacks.

It’s important to keep our bodies satiated throughout the day to maintain our energy levels and concentration. In this article, we will share four clever tricks to keep yourself feeling satisfied and avoid succumbing to those unhealthy cravings.

1. Prioritize Protein

Protein is an essential macronutrient that helps keep us full for longer periods. Including protein-rich foods in your meals and snacks can help curb hunger and increase feelings of satiety.

Opt for lean sources of protein such as chicken breast, fish, tofu, or Greek yogurt. Adding protein to your breakfast can set the tone for the day and prevent mid-morning hunger pangs.

2. Incorporate Fiber

Foods high in fiber provide bulk and help you feel fuller for longer. They also aid in digestion and keep your gut healthy. Include fruits, vegetables, whole grains, and legumes in your diet to increase your fiber intake.

Swap refined grains for whole grains, which are packed with more nutrients and fiber. An easy way to incorporate fiber is by starting your day with a bowl of oatmeal topped with fruits and nuts.

3. Stay Hydrated

Dehydration can sometimes be mistaken for hunger. Ensure that you drink enough water throughout the day to keep yourself hydrated. Water has no calories and can help suppress your appetite.

If plain water doesn’t entice you, infuse it with fruits or herbs for a burst of flavor. Remember to limit your intake of sugary drinks as they can lead to unnecessary calorie consumption.

4. Don’t Skip Meals

Skipping meals, especially breakfast, can lead to overeating later in the day. When you skip a meal, your hunger builds up, making it harder to make healthy food choices.

Instead, aim to have regular, balanced meals that include a mix of protein, carbohydrates, and fats. This will keep your blood sugar levels stable and prevent extreme hunger.

5. Practice Mindful Eating

Mindful eating is the practice of being fully present while eating. This means savoring each bite, paying attention to flavors and textures, and eating slowly.

When we eat mindlessly, we tend to overeat because we are not tuned in to our body’s hunger and fullness cues. By practicing mindful eating, you can better gauge when you are truly satiated and avoid unnecessary calorie consumption.

6. Choose Foods with Low Energy Density

Energy density refers to the number of calories in a given volume of food. Foods with a low energy density can help keep you satiated without consuming excessive calories.

These foods are typically high in water content and fiber, which add bulk without adding many calories. Include fruits and vegetables like strawberries, watermelon, cucumbers, and leafy greens in your meals and snacks to increase the volume of food without significantly increasing calorie intake.

7. Plan Your Snacks

Having healthy snacks on hand can prevent you from reaching for unhealthy options when hunger strikes. Plan your snacks ahead of time and pack them with you to work or when you’re on the go.

Opt for snacks that combine protein and fiber, such as a handful of nuts, Greek yogurt with berries, or celery with nut butter. These snacks will keep you full until your next meal and provide necessary nutrients.

8. Manage Stress

Stress can often lead to emotional eating or snacking. When stressed, our bodies release cortisol, which can increase our appetite and cravings for unhealthy foods.

Finding healthy ways to manage stress, such as practicing yoga, meditation, or engaging in hobbies, can help prevent stress-related overeating. Recognize your triggers and find alternative activities that provide stress relief without relying on food.

9. Get Enough Sleep

Sleep plays a crucial role in regulating our appetite. When we don’t get enough sleep, our hunger-regulating hormones can become imbalanced, leading to increased appetite and cravings for high-calorie foods.

Aim for seven to eight hours of quality sleep each night to keep your hormones in check and prevent unnecessary snacking.

10. Listen to Your Body

Finally, the most important trick to keep yourself satiated is to listen to your body. Pay attention to hunger and fullness cues and eat when you’re truly hungry, not just out of habit or boredom.

Likewise, stop eating when you’re comfortably full, even if there is still food left on your plate. By honoring your body’s signals, you can maintain a healthy relationship with food and avoid overeating.