Why are you hungry all the time? 6 secret reasons for discomfort
There are six hidden causes that can nullify even the most sophisticated diet. Learn to recognize them - and you will be able to take control of the process and understand why you open the refrigerator, even if you are not hungry.
We will not consider the painful conditions that cause a feeling of hunger, and various parasitic causes. The tips below are exclusively for those who know that they are practically healthy. So, why you can feel hunger as a healthy person.
You don't get enough sleep
Lack of sleep makes it difficult to control your weight. As a result of studies of human sleep, it was found that in case of fatigue in the body, the level of leptin decreases - a special protein that regulates appetite and, consequently, your body weight. This means that if you regularly get enough sleep, then the feeling of hunger intensifies and the existing calories are burned more slowly. The level of the hormone cortisone also increases, which increases the body's need for carbohydrates, and this inevitably leads to the accumulation of fat.
Your food is not saturating enough
Most women need about 1.2 kg of food per day to feel full. If you eat less food, then you always want to eat. In order not to feel hunger (and not to gain excess weight!), Eat foods rich in fiber and water, but containing few calories (many vegetables and fruits). For example, grapefruit is 90% water and contains only 78 kcal. Fiber-rich foods not only provide volume, but also digest longer, causing a longer feeling of satiety.
You use big plates
The larger the plate, the more food we put on it. And the more food before our eyes, the more we eat. People who are given large portions usually eat everything, even if they don’t like the food. Therefore, take the serving size seriously and do not pick up a full plate of food. Eat as slowly as possible, carefully chewing small pieces so that your stomach has enough time to signal saturation of the brain, which in turn will command to stop eating.
Are you used to a carbohydrate-poor diet?
Do not forget that eliminating too many carbohydrates from your diet will certainly lead to overeating. A special study in this area found that people who avoid carbohydrates during lunch tend to compensate for their absence by eating at a later time. If you eat carbohydrates throughout the day, they can help you maintain optimal levels of the brain's serotonin, which is involved in controlling appetite. A lack of carbohydrates can lead to low levels of serotonin, which will cause an increase in appetite. In addition, a carbohydrate-poor diet is not always synonymous with a low-calorie diet, as many low-carb foods have fatty supplements. There are “good” carbohydrates (fruits, vegetables, and cereals) and “bad” (cakes, pastries) similar to “good” and “bad” fats. Therefore, try to balance your diet correctly.
Chocolate at the wrong time
A recent study found that people who eat chocolate on an empty stomach are more likely to develop a psychological dependence on chocolate (unfortunately, feeling hunger improves the taste of any high-calorie food, and therefore you want to eat it as much as possible). But this does not mean at all that you need to completely exclude chocolate from your diet, it is better to leave it for dessert. Those who eat chocolate fifteen to thirty minutes after eating are less likely to enjoy it later.
Food in front of tv screen
If you have a habit of eating in front of the TV screen, then you expose yourself to two risks: firstly, your brain connects TV with food and therefore you are always drawn to eat while watching television programs, regardless of whether you are hungry or not. Secondly, since the attention is not focused on food, you do not stop eating, despite the fact that you are already full, because the brain is busy at this time with other things and can not control the saturation process. Unfortunately, conditioned reflexes are developed very quickly. A test was conducted at the University of London when food smells were accompanied by the display of random computer pictures. It took only a few minutes to establish the connection between careful consideration of the display and thoughts about food. Try to eat in the same place without distractions. If you are distracted by something, then eating is unconscious, which means it will inevitably lead to overeating and eating the wrong foods.
How to control your appetite?
ADD PEPPERS - EAT LESS.
Peppers can reduce appetite. The reason for this is capsaicin, a substance found in red, yellow, and green peppers. Animal studies at the University of Laval in Quebec City, Canada, showed that capsaicin severely suppressed appetite and even helped burn extra calories. In another study, people who were given red pepper for an appetizer ate significantly less food, and those who added red pepper during meals consumed a thousand calories less per day.
CHROME REDUCES HUNGRATION
Trace chromium contributes to weight loss. It reduces body fat, increases muscle mass and improves blood glucose control, which leads to a decrease in hunger. Chromium is found in egg yolk, malt, as well as multivitamin complexes and mineral supplements. The recommended dose of chromium is 200 mcg per day.
CELL HELPS TO REACH SATURATION SENSE
Soluble plant fiber is most effective because it swells in water and causes a feeling of fullness. It also reduces the need for food caused by low blood glucose, as soluble fiber slows down the absorption of sugar from the small intestine, thereby smoothing out fluctuations in blood glucose levels. In pharmacies, plant fiber is commonly referred to as microcrystalline cellulose. The only thing with cellulose is to be careful. First, choose the right dose. Secondly, carefully take capsules and tablets, which can swell very quickly in the throat, which is fraught with serious blockage of the throat and esophagus.
Be sure to consult your doctor! There are many contraindications for the use of fiber as a dietary supplement, and its dosage is strictly individual.
WATER - THE MOST LOW-CALORED DRINK
The only advantage of drinking water is that you stop drinking high-calorie drinks. People often ignore the calorie count in carbonated drinks and tea (coffee) with sugar, and do not associate them with overeating, which is a mistake. Drinking more water, you get rid of the need for them and reduce the number of calories eaten, without even realizing it.