A low-carbohydrate diet, often referred to as a low-carb diet, focuses on reducing the intake of carbohydrates while increasing the consumption of proteins, healthy fats, and non-starchy vegetables.
While carbohydrates are a primary source of energy, they can also lead to rapid spikes and crashes in blood sugar levels, which can impact hunger and satiety.
By reducing carbohydrates and focusing on nutrient-dense foods, people often find that they can maintain a feeling of fullness on a low-carb diet for several reasons.
Protein-Rich Foods
Protein is known to be highly satiating. Including sources of lean protein such as meat, poultry, fish, eggs, and plant-based protein like tofu and legumes can help you feel fuller for longer periods.
Protein also has a thermic effect, meaning it requires energy to be digested, further aiding in appetite control.
Healthy Fats
Including healthy fats in your diet, such as avocados, nuts, seeds, and olive oil, can contribute to a feeling of fullness.
Fats take longer to digest and can provide sustained energy, which helps prevent rapid drops in blood sugar that can lead to hunger.
Fiber-Rich Vegetables
Non-starchy vegetables like broccoli, spinach, kale, and cauliflower are low in carbohydrates but high in fiber.
Fiber adds bulk to meals, slows down digestion, and helps you feel full. It can also promote healthy digestion and support gut health.
Steady Blood Sugar Levels
A low-carb diet can help stabilize blood sugar levels by avoiding the rapid spikes and crashes associated with high-carbohydrate meals.
Stable blood sugar levels contribute to more consistent energy levels and reduced feelings of hunger.
