How To Cope With The Feeling Of Hunger

Feeling hungry is, of course, natural. But sometimes it is very difficult to keep yourself in shape, especially if he is emotional. Let's remember a few tips that will help to cope with the feeling of hunger .

Drink water

Often, the feeling of hunger is mistaken for ordinary dehydration. It seems that the body wants to eat, but in fact it is tormented by thirst. A glass of water drunk 10 minutes before lunch reduces the amount of food eaten by 10%. The norm of liquid for each person is different and depends on height, weight, lifestyle and adherence to other drinks - tea, coffee, alcohol, etc. Monitoring the amount of liquid can be helped by special applications, or by a natural mechanism - the feeling of thirst. Drink a glass of water every time you feel the urge to check what's tasty in the fridge or snack on candy in the office. If you don't want to drink plain water, you can flavor the water with lemon, cucumber or fresh ginger.

Food ration

On the cover of Time magazine, a piece of butter is depicted, and the inscription says "Eat butter", inside you can find an article about why fats are no longer the enemy of man, but on the contrary - effective helpers in maintaining health and figure. If your diet lacks fats, then the feeling of hunger will be your constant companion. 20 g of butter per day will help to maintain the elasticity of the skin, and vegetable oils will help to cope with the feeling of hunger . Grape seed oil, rich in linoleic acid, is ideal in this regard. 2 tbsp. in the composition of the salad will save you from overeating. Other foods that help control hunger : pine nuts (fatty acids present in them stimulate the production of hormones that send satiety signals to the brain), asparagus (contains a unique substance inulin, which helps the beneficial bacteria in the digestive tract to work faster and better), onions (as a prevention not only for colds , but also diabetes, obesity and cardiovascular diseases). And tea with fennel before going to bed will calm you down and eliminate the desire to look into the refrigerator.

A proper breakfast

American scientists from Purdue University found out that a protein breakfast, which consists, for example, of an omelet, bacon and yogurt, helps to maintain a feeling of satiety until lunch, while a carbohydrate breakfast (waffles, rolls, sweet muesli) will awaken the feeling of hunger already in a couple of hours. The reason is the level of insulin in the blood, which is lower in the morning hours, which means that it is undesirable to eat fast carbohydrates for breakfast. But by 5:00 p.m. (or an hour and a half earlier or later, depending on the schedule and lifestyle), the level of insulin in the blood reaches its maximum, and this is the most appropriate time to snack on fruit or a piece of dark chocolate. In this way, you will satisfy the body's natural need for sweets and avoid the desire to order cheesecake after dinner.

Low-calorie snacks before dinner

A study published in the Journal of the American Dietetic Association shows that vegetable soup eaten with a main meal reduces the total number of calories consumed by 20%. The same applies to green salad. The mechanism of this phenomenon has not yet been fully studied, but the main meaning is that, first of all, hunger is satisfied with something light, which allows you to satisfy your appetite with a smaller amount of food .

The right snacks

It seems that nutritionists around the world are divided into 2 groups: some promote small meals, 5-6 times a day, others claim that snacks are evil. In the book "Why don't French women get fat?" the author, Mireille Guiliano, says that representatives of the French nation eat 3 times a day and do not like snacks. There is some truth in this. The system of snacks requires careful analysis and counting of calories, otherwise there is a high risk of overdoing it - this is explained in the British Journal of Nutrition. Everyone who increases the number of meals usually increases the total amount eaten per day. According to the authors of the article, a 3-time diet every 4-5 hours is optimal. If it is very difficult for you to do without snacks, do not forget about a simple rule: each snack should contain no more than 100 kcal. And also add infood and snack spices (for example, fry peanuts with curry in a dry pan) that help control the feeling of hunger .

Cardio training

Everyone who is fond of running knows that after a good run you don't want to eat, although you need it to restore muscles. An intense 60-minute cardio training lowers the level of the hormone ghrelin (the so-called hunger hormone ) and suppresses the desire to eat, in general, for 2 hours - this conclusion was made by Professor David Stansel, the author of a study published in the American Journal of Physiology. Running, cycling, jumping on a trampoline, martial arts, dynamic yoga - as cardio, any intense, non-static load that disperses the blood and speeds up the heartbeat is suitable.

Brushing teeth

A surprisingly simple, but effective way to cope with hunger in the evening. By brushing your teeth after eating , you give the brain a signal that the meal is finally over. The taste of food in your mouth will disappear, the stop signal will work and you will not want to eat anything else after an hour or two.