Starving what should i eat

Bonus: Almonds are weight-loss magic bullets, thanks to the amino acid L-arginine, which helps build lean muscle and, according to Mayo Clinic researchers, reduces belly fat. The hunger-busting ingredient in nature's perfectly portable snack is fiber. Each medium banana contains 3 grams of fill-you-up fiber, along with 14 grams of naturally occuring sugar for energy and just calories. Additionally, the fruit's famed potassium aids muscle health and recovery. When hunger pangs strike, it's tempting to reach for a cereal box.

According to research published in the Journal of the American College of Nutrition, eating oatmeal results in greater feelings of satiety than cold breakfast cereal. The belly-filling power of insoluble fiber.

In one Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had lower levels of the hunger-inducing hormone ghrelin. Reaching for this naturally sweet snack will not only leave you full and naturally energized; it'll help you beat back belly fat too. A compound called ursolic acid—found in apple peels—is believed to increase muscle and brown fat, a good fat that ratchets up calorie burn.

Chickpea hummus is not only packed with satiating protein but having the Mediterranean dip stocked in your pantry also give you an excuse to eat more filling, fiber-rich vegetables. Legumes—which also includes beans, lentils, and peas—have been found to be some powerful appetite suppressors. This savory, satisfying snack will keep you full, thanks to its store of good monounsaturated fat.

Think: an apple with peanut butter, or grapes and string cheese. Pasta products made with legumes are usually an excellent choice, but for someone who hasn't eaten a meal or two and has a sensitive GI tract, legume-based pasta could lead to gas and bloating, says Clark.

With legume-based pasta containing on average grams of fiber per serving, it's a lot for your GI tract to handle in one shot if it hasn't seen food for a while. Eat this instead: "Opt for a whole-grain pasta made with whole wheat, brown rice or quinoa," says Clark.

Large portions of carbohydrates, even if healthy—like the complex carbs found in veggies—can cause us to feel excessively full and even lead to blood sugar dips later on, says Shapiro. Cue the hanger.

In particular, veggies from the cruciferous family, like Brussels sprouts, broccoli or cauliflower, are hard to digest and can cause gas and bloating. The fact that they're rich in fiber can make them especially tricky to digest, putting extra pressure on your empty stomach to perform. Eat this instead: "Cooked vegetables are easier to digest, since the carbohydrate chains have been softened and are easier for our bodies to break down," says Shapiro.

Try our Slow-Cooker Vegetable Soup for a tasty, veggie-packed meal! Krissy Brady September 19, Pin FB More. Rice cakes can also satisfy your craving for crunch and, at 70 calories per serving of two brown rice cakes, they won't break your diet. Add a teaspoon of almond butter to each rice cake and sprinkle with cinnamon for a sweet-tasting snack, or top each rice cake with a slice of low-sodium deli ham, a slice of dill pickle and a squirt of mustard for a more savory snack.

If you're craving something creamy, eat a Greek yogurt parfait. Greek yogurt has a thicker texture than regular yogurt, even if it's low in fat, so it offers a more satisfying snack option. A 6-ounce serving of plain nonfat Greek yogurt has only calories, which leaves you a little wiggle room to add toppings.

Assemble your snack by mashing a half cup of fresh raspberries — which contain 44 calories — and alternating thin layers of Greek yogurt with layers of raspberry puree. A dusting of cinnamon or a few chopped mint leaves add flavor without many calories.

That's beneficial when you're trying to lose weight, because like protein, fiber triggers "full" feelings. Part of losing weight and preventing unintended overeating is planning ahead — making large batches of single-serving snacks, like mini quiches, can keep you on track. Typical quiche contains a pastry crust that can be high in calories and fat, so keep your mini quiches diet-friendly by making them crustless, and bake the mini quiches in a muffin tin for easy portion control.

Load them up with vegetables to make them more filling without adding calories, then add just a touch of cheese for flavor. A mini-quiche made with an egg and an ounce of cheddar cheese has calories, and some chopped spinach and red pepper can boost its flavor without exceeding your calorie limit. Or make a higher-protein mini quiche by adding a chopped slice of deli chicken — 11 calories — or half a turkey sausage, cut into pieces, for 44 calories.

You can certainly reach for healthy foods when you're hungry and still lose weight. But if you're feeling hungry all the time, that could be a sign you're eating the wrong foods at mealtime. If you're not already keeping a food diary , where you record what you eat during the day, start writing down what you're eating at each meal.

Make sure you're including vegetables at every meal — even breakfast — and that you're including sources of lean protein — like eggs, beans, skinless poultry or fish — at your meals to keep you feeling satisfied. If needed, switch out refined carbohydrates, like white bread, for percent whole-grain versions to help manage your hunger.

Make sure you're drinking plenty of water throughout the day as well. Water doesn't have any calories, so can sip it without sabotaging your weight loss, and it can stave off dehydration, which can sometimes cause cravings that feel like hunger. Aim for at least eight 8-ounce glasses daily, and carry a full water bottle around with you so you can sip throughout the day.

By Carly Schuna Updated November 12, Reviewed by Sylvie Tremblay, MSc. Sylvie Tremblay, MSc. Sylvie Tremblay holds a Master of Science in molecular and cellular biology, and has years of experience as a cancer researcher and geneticist. Carly Schuna. Carly Schuna has been freelance writing and editing for more than a decade.

She enjoys putting a creative spin on articles and making them as accessible as possible.