You think you’re playing it safe when you eat small food portions; after all, that’s what dieting means: eating less and moving more. But if you’re not careful, what you’re eating could actually be making you hungrier.
“Hunger is a result of many complex interactions that occur in the stomach, intestines, brain, pancreas, and bloodstream,” explained weight-loss specialist and board-certified internist Sue Decotiis, MD to ABC News. For that reason, this complex interaction doesn’t always benefit us when we’re on a diet.
So what foods should you avoid if you’re looking to feel fuller, longer? Saludify has compiled a list of edibles to avoid when you’re trying to shed extra pounds.
Foods that make you hungrier
- Pastries and other dough-y baked goods: Though there’s no doubt a huge, fluffy pastry will make you feel full while you’re eating it, baked goods of this nature don’t have much of the things you need to make you full–like fiber and protein. Because of this, and because baked goods generally have a high sugar content, the body is hit with a sudden rush of energy. Unfortunately the rush doesn’t last and neither does that full feeling. When the body comes back down from its sugar high, most people feel hungrier than before and usually more fatigued. White bread also falls into this category.
- Juices: Making your own juice smoothies can be a great way to get vitamin and minerals, but many people don’t include fiber or protein when they get out the blender. Without a dollop of peanut butter or yogurt to add some substance, juicing consists primarily of fruit sugars. These sugars, just like sugars found in other food items, can spike insulin levels initially, eventually leading to a “crash.” Without fiber or protein, there isn’t much in juice that will keep the stomach feeling full.
- Salty foods: If you crave sweet food after eating salty food there is a reason why; due to a phenomenon called sensory satiety, you can eat a large portion of salty items but not feel like you’re full because you’re still craving something sweet. This is all the result of your body processing simple carbs in salty foods; these carbs break down quickly and cause drops in blood sugar levels. Not surprisingly, your body will crave something sweet to bring levels back up…thus leaving you feeling hungrier. Salt also causes the body to dehydrate, and many people think they are hungry when they are really thirsty.
- Frozen dinners: According to Care2, frozen dinners are notorious for making you feel hungrier. These moderately sized food packages rarely have enough fruits or vegetables to provide the fiber necessary to feel full. What’s more, if you’re eating diet frozen dinners, they rarely have enough calories to satisfy the body.
- High fructose corn syrup: Everyone always talks about high fructose corn syrup but no one really seems to understand what it does. One thing it ca do is make you feel hungrier–by interfering with metabolism and subsequently making a person feel like they can keep eating. High fructose corn syrup has been shown to inhibit the production of the hormone leptin, which helps tell the body when it feels full.
- Diet soda: When it comes to health, steering clear of soda all together is a great idea, but if you can’t give up the fizzy beverage, go for the regular option and not the diet one. Numerous studies have now shown diet soda increases hunger. The artificial sweeteners in it lack the ability of real sugars to temporarily quell the appetite.
- Alcohol: If you’re done your fair share of drinking you’ll understand why this item is on the list. Alcohol depletes the body’s stores of carbohydrates, causing you to crave more. In addition, it can also cause dehydration, which only adds to making you feel hungrier.
- Sushi rolls: They may be one of your favorite foods, but experts indicate sushi rolls rarely make you feel full for very long. While they do contain trace amounts of fish, most sushi rolls are made of white rice. Eating one sushi roll is generally equivalent to eating 3 slices of white bread.