Can't get no satisfaction?

Do you wake up hungry? Are you reaching for a muffin by 11am? Do you dream of a fry-up at night? If you're always hungry, then read on...

Start the day the right way

We all know how important breakfast is, but reaching for that cereal bar as you rush out the door might not be as healthy as you think. They're full of simple sugars that will give a quick lift, but won't keep you going until lunch. So, if you want to keep your hand out of the biscuit tin mid morning, choose a breakfast that combines protein and complex carbs. Two scrambled egg whites on a slice of wholemeal toast with low-fat spread is ideal - and it comes in at less than 200 calories.

Stop those sweet cravings

Eat more protein

As protein takes longer to digest, your body has more time to register when it's full. It also slows down the release of carbohydrates and fats into the bloodstream, so you'll feel satisfied for longer. If you eat meat, then lean steak, chicken and fish are good sources of protein. And, contrary to popular belief, vegetarians don't have to miss out on their protein hit - pulses, nuts, seeds, eggs, plain yoghurt and soya products are all good sources.

Fill up on protein-rich nuts and seeds

Cut down on fizzy drinks

It's all very technical, but fizzy drinks interfere with the body's ability to use leptin - the hormone that tells us when we're full. Therefore, by just sipping on that soda, you could be eating more than you need to without even realising it.

Eat your greens

Leafy greens such as spinach, lettuce, watercress and cabbage are full of water, which helps to fill you up without adding calories - so pile up your plate!

Low-calorie satisfaction

Keep on chewing

The celebrity trend of juicing and liquid diets might seem tempting, but research shows that they're just not that effective in the long-term. Chewing actual food releases a hormone that tells us when we're full, so don't sacrifice proper meals.

Liquid diets are not a long-term solution

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All product information and prices correct at time of publication (September 2012).