If you started to eat differently than you are used to, that is, you went on a diet for some reason, then sooner or later you will be overtaken by a feeling of hunger. This happens because you get out of a constant diet and the body is under stress. For the most part, diets are aimed at reducing the consumption of carbohydrate foods, and this reduces the glucose content in the blood, so you really want to eat. Let's see how you can overcome hunger and pass all the tests with honor. What can be done to make you not want to eat so much?
Types of emerging hunger
With the feeling of hunger, too, everything is not so simple, it is divided into psychological and physiological.
Physiological hunger occurs when the hunger hormone ghrelin produced in the stomach signals to the brain that it is time to eat. And the satiety hormone leptin, on the contrary, informs us that we have already eaten and is produced by fat cells. Therefore, appetite is mainly controlled by these two hormones.
Psychological hunger can occur, for example, when mentioning food in a picture or advertisement. It can also appear if we know how much we ate before and that it will be psychologically uncomfortable for us on a diet, for example, nibbling a cabbage leaf instead of a hamburger.
But the most interesting thing is that physiology is closely related to psychology, physiological hunger can manifest itself as psychological and vice versa.
How to overcome hunger on a diet?
There are several possibilities to overcome purely physiological hunger:
- Divide the food intended for the whole day into several meals so that by the evening your meal will be full (if possible). Make it a rule to drink a glass of warm water half an hour before meals. It will reduce your appetite and give you a feeling of satiety.
- Put emphasis on protein foods, because the protein found in them helps to overcome hunger, says estet-portal.com. Food with a lot of protein is digested for a long time and leaves a feeling of satiety for a long time.
- Scientists have proven that the frequency of meals can also affect the feeling of hunger. It is optimal to eat 3-4 times a day, if you eat about 6 times, then the body begins to ask for food more often.
- Focus on breakfast. Try to take the most high-calorie food in the morning. Such a breakfast will charge you with energy for the whole day, so you will not face severe hunger throughout the day.
- Eat more fiber. It perfectly fills the stomach, moreover, it is low in calories. If the stomach is full, the brain receives information that the body is full. And you get a sense of satisfaction. Use the trick not to eat more than expected, and get rid of the feeling of hunger, eat fiber before the main meal. So you fill your stomach and consume the minimum amount of calories.
- Don't drop your fat intake to zero. Firstly: it will lead to exhaustion of the body and unpleasantly affect the condition of the skin, hair and nails. Secondly, without the presence of fat, your body is unlikely to be able to get enough for a long time, so the caloric content of fat should be 20-25% of the total food.
Fighting Psychological Hunger
To avoid having a mental breakdown and emptying the entire refrigerator, use the 90/10 method while dieting. This means that the percentage of dietary products should be 90% of the total food intake, and in 10% of your diet you can include everything that brings you the most pleasure.
So you will not be constantly under psychological pressure that everything is impossible for you, and it will become easier to endure temporary difficulties.
If you connect training to your dieting period, you will shift your focus to other goals and possible achievements. Moreover, a diet in combination with physical activity will give a greater positive result than without them.
And, most importantly, if you decide to go on a diet, make sure that you have no contraindications to such experiments. If in doubt, a specialist consultation will not be superfluous.
Our goal – Your good health with estet-portal.com.
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