Processed Meats
Processed meats are convenient and tasty, but they can impact your hunger levels. This is mostly due to their high sodium content, which can leave you dehydrated and with a false sense of hunger. Additives and preservatives, which are known for stimulating the appetite, are also frequently added.
Granola
Granola has a reputation for being a healthy snack. However, most varieties contain high levels of sugar, leading to a rapid spike in blood sugar, followed by a sudden drop. More so, the calories in granola do not provide the satiety needed to feel full for a long period.
Yogurt
Most store-bought yogurts, especially flavored ones, are incredibly high in sugar. While this may raise your blood sugar (and therefore energy levels) for a short while, it also gives very little satisfaction and will leave you craving more a few hours later. Instead, opt for plain, Greek-style yogurts, as these contain healthy fats and will satisfy your hunger for longer.
White Bread
White bread is often referred to as ‘junk bread’ and for good reason. Compared to other breads, white bread contains minimal nutrients, offering little food value. For this reason, you will feel hungry much sooner after eating it. Instead, opt for whole grain options.
White Rice
White rice, which contains refined carbohydrates, causes a sudden spike in blood sugar, which then drops back down and leaves you feeling hungrier than before. There are plenty of healthier and more nutritious options, including basmati and brown rice.
White Pasta
Due to the lack of fiber and protein in white pasta, it offers very little nutritional value. While this food is a concentrated source of carbohydrates, the high sugar content will provide a sudden spike in energy, before leaving you with an energy low. Instead, opt for whole grain options, as these contain more sustenance and will leave you feeling full for longer.
Egg Whites
Egg whites are often considered a superfood. However, when it comes to feeling full, the egg yolks actually provide much more sustenance. The yolk is particularly high in protein, which is necessary when it comes to providing the body with fuel for longer, and contains an array of essential amino acids.
Rice Cakes
Rice cakes are made from puffed rice, which has a high glycemic index. On top of this, they are low in fiber and protein, both of which are essential for feeling full and satisfied. Rice cakes are low in calories, meaning that they don’t provide much satiety.
Beer
Even though beer is a great beverage when it comes to quenching your thirst, its alcohol content can also trigger the release of certain neurotransmitters, which leave you feeling hungry. On top of this, beer lowers your blood sugar levels, leading to food cravings. Instead, opt for alcohol-free options, as these provide a similar taste, without the risk of an increased appetite.
Chinese Food
There's no denying that Chinese food is delicious. However, many of these dishes are made using white rice and noodles, which contain refined flour and very little nutritional value. More so, MSG is commonly added as a flavour enhancer. MSG is known to stimulate the appetite and increase feelings of hunger.
French Fries
While potatoes can be filling on their own, deep frying them in oil and smothering them in MSG-based salts makes them all but worthless when it comes to nutritional value. These additives provide empty calories, leaving you feeling hungry sooner after eating.
Smoothies
This one may sound a bit surprising, as smoothies are generally considered to be very healthy. However, certain smoothies contain high levels of sugar, leaving you feeling full and energetic for a short period of time.
Pork
Pork has some nutritional value, but it is also one of the only meats that will leave you feeling hungry soon after eating. This is because it is rich in Vitamin B, a mineral that is linked to increased hunger.
Milk Chocolate
When it comes to chocolate, the only variety that offers any sort of nutritional value is dark chocolate. Milk chocolate, on the other hand, creates an imbalance in your sugar levels, causing sudden and severe hunger cravings.
Crisps
Crisps are loaded with salt, refined carbohydrates and trans fat, meaning that they offer very little nutritional value. They also lack fiber and protein, which are both essential when it comes to feeling full.
Pretzels
Pretzels are made using refined flour, which causes a rapid spike in blood sugar levels, followed by a sudden drop. The low protein and fiber content will also leave you feeling hungry soon after eating.
Bagels
Traditional bagels are low in fiber and protein. While they do contain plenty of calories, these are mostly empty, meaning that you will not receive the nourishment needed to feel full for a long period after eating.
Croissants
Croissants are made using a large amount of butter, which contains high levels of trans fat. While you may feel full for a short period after eating, your sugar levels will drop soon after, leaving you with more food cravings than before.
Pizza
While pizza is a favorite for many, it is incredibly high in both calories and fat. This leads to a quick digestion process, causing a sudden spike in blood sugar. Once this spike has passed, your body will signal that it needs more food, leaving you with intense cravings.
Instant Noodles
While instant noodles are a quick and convenient meal option, they actually increase hunger. They are usually made using refined flour and contain little protein and fiber. The high sodium content can also lead to dehydration and a mistaken sense of hunger.
Sugary Cereals
Not all cereals are bad. However, those with an extremely high sugar content will affect your blood sugar and leave you feeling hungrier than before. These cereals don’t contain many calories and, with the sweet taste, your body essentially expects to receive more sustenance, leaving you with food cravings.
Cheese
Cheese is a favorite food for many. However, it contains a high amount of fat, which will leave you feeling hungry once it has metabolised. More so, the savory and salty taste of cheese stimulates your appetite, causing you to eat more than intended.
Jam
Jam is packed full of sugar, which causes a rapid spike in blood sugar followed by a sudden drop. It is also low in fiber, meaning that it won’t leave you feeling full for very long. Adding something like peanut butter will make it a more filling meal.
Ketchup
Ketchup is arguably the most popular condiment out there. However, this tangy sauce can actually leave you feeling hungrier than you were before eating. The high sugar content leads to a sudden blood sugar spike, which eventually fades and is replaced by hunger cravings.
Salad Dressings
Salad dressing adds flavor and texture to meals. Unfortunately, its high sugar content and low nutritional value do little to ease one's appetite. Most dressings are also low in protein and fiber, both of which are essential for feeling full and satisfied.
Certain Soups
Certain types of soup, including broths, have a low caloric density. This means that they will fill your stomach temporarily, before leaving you with more intense food cravings. Soup is also high in sodium, causing dehydration and a false sense of hunger.
Wine
Alcohol affects the part of the brain that controls hunger. For this reason, you are likely to feel hungry after drinking even a single glass of wine. Wine also lowers the blood sugar levels, leading to food cravings.
Fruit Juice
Many people think that fruit can be replaced with fruit juice. However, this simply isn’t the case, as fruit juice contains very little fiber. Without this necessary nutrient, you will experience a sudden spike in blood sugar and be left with less energy than before. Excess sugar is also added to fruit juice in order to achieve a sweeter taste.
Muffins
While there’s no denying that muffins are tasty and a convenient on-the-go snack, they can actually leave you feeling hungrier. This is due to the fact that they are usually made using refined flour and sugar, leading to a rapid spike in blood sugar, followed by a sudden drop. In order to combat this feeling of low energy, your body will start to crave more food.
Breakfast Bars
Breakfast bars can provide a source of quick energy. However, after the initial spike in blood sugar, you will actually be left with more intense food cravings and even less energy. These bars are typically low in protein, which is needed to feel full. They are also calorie dense, but don’t provide the satiety necessary to keep you feeling full for a long period of time.
Frozen Meals
Frozen meals are definitely convenient. With that being said, they are usually designed for quick preparation and, therefore, lack essential nutrients needed to keep you feeling full for long, such as fiber and protein. The high sodium content, used to preserve flavor and extend the shelf life, can also lead to dehydration and a false sense of hunger.
Popcorn
Popcorn is a beloved snack. However, when made using refined corn, it can cause a rapid and fleeting spike in blood sugar. Although popcorn contains some fiber, the lack of protein will leave you feeling hungry soon after eating it.
Molasses
Molasses is high in natural sugars, which cause a sudden spike in blood sugar followed by a drop. It's low fiber and protein content will also leave you craving more food not long after eating it. Molasses is also high in simple carbohydrates, which means that it digests quickly and leads to a quick return of hunger.
Diet Soda
Diet soda may be a calorie-free drink, but it also leaves you feeling hungrier. These drinks contain artificial sweeteners, which trick your body into expecting a calorie intake. However, when those calories don’t come, you end up with food cravings. Artificial sweeteners are also generally bad for your overall health, meaning that there are no benefits to drinking diet soda.
Soda
Even though soda is a beverage, it contains an excessive amount of calories. However, these are what we call empty calories, as they are used by the body very quickly and provide very little nourishment. More so, the CO2 in soda causes the stomach to release ghrelin, a hormone that makes you feel hungry.
