carbohydrates.
Christa Gonzalez RD, CNSC, suggests preparing meals to avoid consuming high-carbohydrate convenience items when hungry. Dietitians can help you plan meals.
Get More Fiber
Fiber regulates appetite and improves insulin sensitivity.
- Fiber-rich beans and legumes
- fresh produce, particularly with edible skins, seeds, and nuts
- brown rice, quinoa, and oats
Talk to your doctor about over-the-counter fiber pills if you still have trouble obtaining enough fiber. Avoid sweet gummies, which might hide sugars.
Splurge Sometimes
Food restriction may lead to binging. It’s well known that restricting food makes you crave it more.
Binge eating may happen when you consume a lot of food quickly. Consider having a few sugary treats a week.
NEDA.org is a resource that may assist you or someone you know with eating disorder symptoms.
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Drink Plenty Of Water
Well-hydrated people may eat less. US women should drink 2.7 liters (L) daily, while men should drink 3.7 L. About three of those trendy stainless-steel water bottles every day.
Limit full-sugar soft drinks and juices, which might contain hidden sugar.
As an alternative to water, there are several low-sugar or sugar-free drinks. In fact, the American Diabetes Association’s 2023 Standards of Care in Diabetes recommendations recommend low- and no-calorie sweetened drinks as alternatives to water.
Get Enough Sleep
Blood glucose swings and desires may rise with sleep loss. Studies demonstrate that less sleep and lower sleep quality increase