What to eat when hungry to avoid fat accumulation?

When hungry, I often eat excessively and find it hard to control my intake. What should I eat to avoid weight gain, prevent fat accumulation, and stay healthy? (Hoang, 35, Hanoi)

Choosing foods that prevent weight gain when hungry is a common concern. You should opt for protein-rich foods such as chicken breast, boiled eggs, or steamed fish. Plain Greek yogurt is also a good choice, being low in calories, high in protein, and containing beneficial probiotics for digestive health.

Green vegetables like cucumber, celery, or lettuce are low in calories, high in water and fiber, helping you feel full without gaining weight. Low-sugar fruits such as apples, grapefruit, strawberries, and blueberries can curb hunger without causing blood sugar spikes.

Whole grains like oats are fiber-rich foods that aid digestion and help manage hunger. Whole-wheat bread paired with nut butter or eggs can keep you full longer without excessive calorie intake. For nuts, consider almonds, walnuts, or chia seeds, which are rich in healthy fats and protein, but consume them in small quantities (about 10-15 nuts) to manage calories.

Nutrient-dense beverages include green smoothies made from spinach, cucumber, and a small amount of fruit like apple or grapefruit, providing hydration and fiber. Lemon water with honey or unsweetened green tea can boost metabolism and assist in calorie burning.

Steamed fish, chicken breast, or boiled eggs are protein-rich foods suitable for consumption when hungry. *Photo: Bui Thuy*

While choosing the right foods is crucial, preventing weight gain also hinges on eating habits. Eat slowly to allow your brain time to register fullness from your stomach, reducing the risk of overeating. Instead of consuming a large amount when hungry, divide your intake into 4-5 small meals daily. This helps maintain energy levels and minimizes excessive hunger. Drinking a glass of water before meals can make you feel fuller and help control food intake.

When overly hungry, it's easy to eat more than necessary. Eat as soon as you feel slightly hungry to manage portion sizes. Foods to limit include fried items and processed foods, as they contain many empty calories that can lead to weight gain. High-sugar foods like candy, cookies, or soft drinks cause sudden blood sugar spikes, leading to quicker feelings of hunger.

Associate Professor, Doctor Nguyen Anh Tuan

Former Deputy Director of Digestive Surgery, Military Central Hospital 108

By VnExpress: https://vnexpress.net/khi-doi-nen-an-gi-khong-tich-mo-5094211.html