It isn’t something many people are proud to admit, but the average caloric intake of Americans today is 20% higher than it was in 1970, and more often than not, our average meals greatly exceed those of other countries in terms of size. So, why is it that many of us are so hungry so frequently? While excessive eating could certainly be a factor, it’s excessive snacking that seems to be our nutritional downfall.
According to personal trainer Sam Wood, there are various reasons why many people find it difficult to suppress their appetites throughout the day. From a sociological standpoint, we’ve been conditioned to believe that more is better when eating. Our average portion sizes as Americans are much larger than what is recommended by health professionals. Even worse, the actual food on our plates is not always what our bodies need.
One prominent issue that has taken the dietary world by storm is the notion that highly caloric foods are unhealthy. Believing this eliminates healthier fats and great sources of protein from one’s diet, seeing as both have higher calorie contents. Carbohydrates are another group of important nutrients that have been cast in a bad light as well, albeit they should be complex carbs and not processed. Complex carbs come with fiber, vitamins, and minerals. The goal is to feel comfortably full for as long as possible. Healthy fats, foods rich in protein, and complex carbs will do just that.
The time of day at which you eat could also be beneficial (or detrimental) as well. For example, intermittent fasting allows you to eat all your daily foods within an 8-hour window, thus preventing you from snacking late at night, or eating too early, then feeling hungry again before 10:00 a.m. Though this may sound challenging, there are some helpful rules to abide by:
- Never eat when bored or due to emotions
- Meal prep
- Grocery shop once a week
- Shoot for 21 meals a week
Sticking to one strict routine can prove challenging. Don’t feel as though this is the key to optimal fitness. Changing it up can actually be highly beneficial. For example, some of the most common breakfast foods include bagels, cereal, white toast, etc., all of which are high in carbs that lead to you quickly feeling hungry soon after. More filling foods like eggs, greek yogurt, quinoa can have you feeling fuller longer, while also giving you a protein boost early in your day.
Finding a diet that works for you is exactly that; one that is personal. Results will more than likely vary from person to person, but following these general guidelines could be very helpful.