Create your nutrition program Eat the right foods and then you can manage your appetite and weight. Instead of high-calorie foods and foods high in water, choose low-calorie fruits and vegetables. Include fiber-rich whole grains in your diet: oatmeal, cereals, pasta and bread. Fiber, or more specifically, insoluble fiber, makes you feel fuller because it takes longer for the body to digest it. And if there is no feeling of hunger, then why eat?
Don’t skip meals
The result of hunger is overeating. Nutritionist Sarah Raiba recommends that every meal include foods rich in protein, fat, and carbohydrates. Sarah suggests not to have meals, but to eat in small portions 4-6 times a day: divide each cooked dish into 2 servings and eat it in 2 runs with a difference of 2 hours. In addition, she advises to eat slowly, without rushing anywhere, and try to never go without food for more than 3 hours. Get enough sleep Sleep and hormone levels affect appetite. The level of the hormone ghrelin, which signals hunger, and leptin, which indicates a feeling of satiety, depend on the quality and quantity of sleep. If you don’t get enough sleep, ghrelin levels spike and leptin levels drop, you starve and crave fatty foods. In order not to be a victim, scientists recommend sleeping 7-9 hours every night. Drink more water Water is great for controlling appetite and weight because it fills you up and doesn’t contain any calories. Drink 2 glasses of water before meals to curb your appetite. Sometimes, when the body is dehydrated, false signals are sent to the brain. When you think you’re hungry, instead of rushing to eat, drink some water and wait 10 minutes. Perhaps it was a false alarm. Green tea also suppresses appetite. It contains catechin, which stabilizes blood sugar levels and dulls the feeling of hunger. Source: healthyliving.azcentral.com Translation: Lakshmi