Negative emotions and stress are the most common causes of increased appetite, but in the “crisis” moments one should never reach for food.
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Apart from unnecessary calories, you will get a bad habit of nervousness to suppress food. Here are some tricks to help you eliminate hunger …
Drink water
If you drink a glass of water, after a dozen minutes, the feeling of hunger will be reduced. However, avoid consuming juices, teas, and water during a meal, as this will reduce the action of the enzymes and acids participating in the digestion, so you will feel hungry in the fast after a meal.
Eat green vegetables
Products such as lettuce, cabbage, kale or broccoli have very few calories, which is why they are much desired at the table.
Eat an apple
Instead of reaching for candy, take an apple, because it is one of the most effective products for “immediate extinguishing of appetite.” This fruit gives a feeling of satiety and does not contain many calories.
The apples effectively inhibit hunger because they are rich in fiber, which regulates the secretion of appetite hormones. The apples contain natural fruit sugars that maintain the optimal blood glucose level and prevent hunger strikes.
Banana for snack
These fruits contain substances that regulate digestion and have low-fat content (100 g of banana contains 0.5% fat), but at present creates a feeling of satiety, so it is ideal for reducing hunger.
It contains only 90 calories and digestible carbohydrates, and it is an excellent source of potassium and other minerals that help the normal functioning of the nerves and muscles.
Chew for a long time and slowly
This is the most common advice you will hear from nutritionists, which is not without reason. If you eat slowly and chew every bite, you will eat less food, before your brain registers satiety.
Do not avoid breakfast
The morning meal will provide you with energy for the hard morning. In addition, before lunch, you will be less hungry and eat less food. It’s best to start the day with muesli in combination with yogurt or fruit juice, or with an integrated bread, fish or chicken and seasonal vegetable sandwich.
You can also use prawns such as low-fat sour cream, tahini (sesame paste), hummus (prawns with chopped spices), and maybe a bit of a little chocolate like peanut butter. Use different kinds of stubs that are a great source of minerals all day long.
For sweet breakfast, you can also use honey and marmalade with reduced sugar content (eg figs), whole grain cereals, oranges, bananas, fresh or dried apricots and plums, dried figs, almonds, and nuts. Avoid fast food, baked goods, and industrial products with additives.
Do not eat “on the go”
Take meals exclusively sitting on a chair, because it will be easier to control and your brain will receive information on time, you are still sufficiently sieved. Never eat by the refrigerator or the desk in the kitchen, because you will be tempted to get another product that you did not plan to eat.
For the same reason, avoid eating while watching TV, working on a computer, or reading a newspaper.
Consume foods rich in vitamins
Cereals, beans, peas, green beans, corn, flax, sesame and similar foods cause thirst, and more water improves digestion, accelerates metabolism and causes a longer feeling of satiety.
Sleep for at least six hours
Believe it or not, but sleep also affects the feeling of satiety. Lack of sleep affects the reduction of leptin, a protein hormone in the body, which gives us a signal when the hunger is satisfied. It takes at least six hours of quality sleep.
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