How To Control The Feeling Of Hunger

Most of us have faced the problem of overeating in one way or another. And although the reasons are different, usually the fact is that we cannot overcome the constant feeling of hunger . Let's learn how to prolong the feeling of satiety without increasing the size of portions.

Why do we feel hungry ?

We feel so-called true hunger when the stomach is empty and the concentration of nutrients in the blood decreases. In this case, problems with appetite control usually arise due to the fact that there are many foods in the diet that are quickly digested.

Overeating is also often associated with false hunger , when we continue to feed food into an already full stomach. If false hunger is not caused by psychological reasons, then it is a matter of blood sugar spikes. Usually, this situation occurs because we eat a product or dish that contains too much glucose. In general, after eating food, the sugar level always increases, and one part of it is instantly transformed into energy, and the other part is carried into the cells with the help of insulin and transformed into glycogen. But if a sugar bomb enters the body, an excessive amount of insulin enters the blood, which quickly delivers nutrients to the cells and, left without work, requires more fuel.

In order for the feeling of satiety to last as long as possible, it is necessary that the stomach is full, and the level of nutrients in the blood remains at an optimal level. Foods that are slowly digested mainly help in this : the body receives sugar and other useful trace elements from them over a long period of time, which are gradually distributed to the cells. However, there are some tricks that allow you to regulate the feeling of hunger .

We make a ration

To begin with, we should talk about products that maintain a feeling of satiety for a long time . Slow digestion of food occurs due to the presence of fats, proteins, complex carbohydrates and fiber in it. These nutrients take a long time to break down, and fiber is not completely digested at all, but it helps to clean the body, working according to the principle of a sponge.

Legumes will be a good - and low-calorie - source of protein and fiber. Oatmeal contains complex carbohydrates and fiber, but it is important to remember that cereals have a higher glycemic index than grains because they are digested much faster and contain more calories. And eggs and sour milk cheese are rich in proteins and fats.

Healthy sources of fat include fish, nuts, and avocados, while healthy carbohydrates include potatoes, buckwheat, whole grain bread, and pasta. At the same time, it is better to boil potatoes, rather than fry or bake them. Fiber in large quantities can be obtained from vegetables and fruits, but the latter can contain a lot of sugar, so it is better to choose citrus fruits and pineapples. Also, it should be borne in mind that fresh is not the same as a whole fruit. After squeezing, no fiber remains in the products , and only colored sugar gets into the glass.

Volumetric foods , for example, green salad, help to reduce the number of calories consumed, but at the same time fill the stomach and thereby cope with the feeling of hunger .

If you really want to indulge yourself, you can eat a piece of bitter chocolate: it increases satiety and reduces cravings for sweets. But you should not forget that the calories in bitter chocolate are not much less than in milk chocolate, because you should not get carried away. Among the popular snacks, popcorn is the most filling, because it contains a fairly high amount of fiber. In addition, it does not contain many calories, so when there is no opportunity to eat a healthy snack, it is better to choose popcorn than, for example, chips.

We add sports

Let's talk about glycogen again. It enters the bloodstream when the main part of the sugar has been broken down, and thus helps to maintain the feeling of satiety for a certain time . During sports, muscles are built up, which, in turn, store glycogen. The larger the volume of muscles, the more glycogen they can hold. As a result, the term of the so-called replenishment from glycogen increases. You should not expect an incredible effect: glycogen is released from cells quite quickly. But it will be possible to prolong the feeling of satiety for about half an hour to an hour .