Article: Although there are a variety of tricks to control your hunger in an instant, eating breakfast daily has been shown to reduce your feelings of hunger all day long. Skipping breakfast may set you up for feeling much hungrier throughout the day. In addition, those who skipped breakfast ended up eating more calories throughout the day in one study. People who routinely skip breakfast may increase their insulin response, which promotes weight gain. One study shows that eating a breakfast that contains fat, protein, and carbohydrates reduces your hunger throughout the day. Examples of hunger-preventing breakfasts include scrambled eggs with low-fat cheese and whole grain toast, whole grain waffle with peanut butter and fruit, or oatmeal with nuts and dried fruit. Protein is involved in many important roles in your body. However, one notable thing about protein is that it helps you feel satisfied longer compared to other nutrients. Eating protein can also reduce your cravings for sugary or high-fat foods. Choose lean sources of protein (especially if you're watching your weight) at each meal and snack. This will help ensure that you eat an adequate amount but also give you that satisfying punch you need throughout the day. Lean protein options include seafood, poultry, lean beef, pork, eggs, low-fat dairy, legumes, and tofu. Make sure you eat food containing protein within 30 minutes after you work out. Protein helps your muscles absorb energy and grow. There have been a variety of studies that have shown that people feel more satisfied and satiated with a higher fiber diet compared to those who ate a low-fiber diet. There are a variety of mechanisms thought to contribute to fiber's filling effect. One is that fibrous foods require more chewing, which could slow your rate of ingestion and help you feel more satisfied. Fiber is also bulky and may make you physically feel fuller. Vegetables, fruits, and whole grains are filled with fiber. These foods will typically fill you up for longer than other foods. Salads or vegetable soups are especially effective because they contain good amounts of fiber and few calories. Fiber also helps you regulate blood sugar, which can help you control hunger pangs. There will be plenty of times when you're not physically hungry, but have a craving for a snack or treat. The occasional indulgence is OK, especially if you choose to satisfy your craving in a healthy manner. There are a variety of healthy alternatives to typical cravings like sweets and salty or crunchy foods. Make a smart choice if you're craving a snack. Eat fruit to satisfy a sweet tooth. An apple or orange provides fiber and vitamins, along with some sugar to satisfy your sweet cravings. Go for a small portion of salted nuts if you're craving a salty, crunchy treat. Eat raw vegetables with dip or hummus to satisfy a savory, crunchy craving. If you want to keep hunger at bay, it's important to eat regularly throughout the day. If you skip meals or go too long between meals without eating, you'll feel a heightened sense of hunger. For long term results, find a meal schedule that works for you. Some people report less hunger when they schedule 3 meals a day. Others become hungry more quickly. These people prefer to eat 5-6 small meals a day. If there are more than 4-5 hours between meals, you may need to plan in a snack. This will help you manage your hunger and cravings in between meals.
What is a summary of what this article is about?
Eat breakfast. Eat adequate protein. Choose high-fiber foods. Satisfy cravings in a healthier manner. Don't skip meals.