Intense hunger pangs can be avoided by sticking to three balanced and satisfying main meals daily, without skipping any of them, according to the German Federal Centre for Nutrition (BZfE), a government body specializing in providing scientific information and guidance on nutrition and public health.
The centre explained that daily meals should include whole grains, vegetables, fruits, nuts, and legumes, as they help maintain stable blood sugar levels for longer periods, reducing the feeling of sudden hunger and strong cravings for unhealthy food.
Healthy Snacks to Keep Appetite Balanced
To maintain a feeling of fullness between main meals, the centre recommended eating healthy snacks, such as:
- Low-fat natural yogurt with pieces of fresh fruit.
- Raw vegetable sticks with a dip made from low-fat cottage cheese and herbs.
- Unsalted nuts, taking care not to exceed a handful due to their high calorie content.
Reducing Sweet and Fatty Snacks
The centre warned against excessive consumption of sweet snacks like chocolate, biscuits, and potato chips, noting that they cause a rapid rise in blood sugar levels, followed by a sharp drop, which leads to an increased desire to eat more.
It clarified that this does not mean completely depriving oneself of sweets or fatty foods, as such deprivation can increase cravings. The optimal solution is to eat small amounts occasionally, meaning just one handful as part of the diet.
