The constant feeling of hunger can turn into a nightmare, especially if you are trying to lose extra pounds or just develop a sense of proportion in eating food. In addition, excessive appetite can have a negative effect on mood. The good news is that there are ways to reduce even the most brutal appetite without the use of drugs. 1. Drink water Research shows that people tend to confuse hunger with lack of water, which makes them want to snack. What’s the way out? Try drinking water every time you feel hungry or want to eat something. If the body at that time needed a dose of water, then the feeling of hunger should recede. Important: avoid liquids containing artificial sweeteners, as they only stimulate the appetite, in addition to the fact that they do not bring anything useful to the body. If you don’t like the taste of plain water, add a slice of lemon or orange, or a berry for flavor. 2. Avoid Sugar and Sweets Sugar promotes appetite and hunger, which can cause overeating, according to a University of California study. When we eat foods high in sugar, such as cakes, sweets, and white bread, our blood sugar spikes and drops just as quickly. This imbalance makes us feel hungry again after a couple of hours. A suitable solution is carbohydrates with a low glycemic index, such as brown bread, oatmeal, sweet potatoes, apple, pear. Combine carbohydrates with natural fats (nuts, peanut butter, avocados). 3. More fiber As you know, foods rich in fiber make you feel full and suppress your appetite. In addition, such food reduces the level of insulin, a hormone that stimulates appetite. Fiber takes longer to digest in the stomach. Your fiber needs will be met by foods such as fruits and vegetables (preferably raw), legumes, nuts, and seeds. 4. Get enough sleep Lack of sleep stimulates the release of the “hunger hormone” ghrelin and can also make you more insulin resistant. What is the risk? Cravings for food during the day, as well as the risk of developing type 2 diabetes. Remember that optimal sleep is 7-8 hours a day.
2022-11-11