Hunger and how to deal with it. effective methods
Anyone who has stood on the way of weight loss,
at least once faced with the fact that the daily rate of calories coming to an end, and the meal is still very desirable.
And no matter how we tried at this time to convince myself that there is no hunger - it is still there, and strong.
I suggest you try a few ways that to help cope with the desire to eat.
Hunger - a very complex mechanism. Researchers have long occupied the minds of how hormones interact with each other, which is a function - to regulate what and how much we eat, how many weigh how it affects us. How the brain processes this information as gives signals about hunger and satiety ...
In addition, there are other (non-hormonal) the reasons for our needs for food: the boredom, the visual perception of food, the collective factors, a variety of products. Thus, there is physiological and psychological causes of hunger.
This article tells you about how to deal with physiological hunger, and the next - with the psychological. And the more complex will be your approach, the better the effect you get in the end.
How to deal with the physiological hunger?
1. The optimum amount of food intake.
As shown by recent studies, if you eat at least three times a day, it will have a negative impact on appetite (negative in the sense that it will be upgraded, and during a diet - it is the number one enemy). Too rare power leads to overeating. Similarly, too frequent meals (6 or more) impact on us, even if you eat small portions. The trap with a six-power in the first place come the people who follow the popular approach to weight loss. So it is better not to start, and to search for the "golden mean" between three and five meals.
2. The more protein
Protein helps to "blunt" the feeling of hunger. In addition, it was he who saturates the best. At the moment it is confirmed by numerous studies, as well as the people who choose this option instead of diets with low protein content.
You can not be afraid that the protein you will look as if he overdid it at the gym. Still training for muscle growth - a difficult lesson, and one only changes muscle diet still no one "grow up."
3. Do not ignore the fruits
You've probably heard the word "glycogen". As a rule, they say that it must "spend" during cardio to lose weight faster.
Firstly, it is not.
And secondly, you need to pay attention at all to the other: the status of glycogen in the liver affects our hunger. When glycogen is small, the brain receives a signal and begins the stimulation of appetite. If replenish muscle glycogen, the person feels full.
The best option to fill liver glycogen - to eat fruits. Therefore, if the people who follow a diet supplement it with a small amount of fruit, they are less likely to suffer from hunger. In addition, fruits are rich in fiber, which also helps control appetite. 4. Eat fiber,
If our stomach filled, stretched, the body activates mechanoreceptors. They suppress the appetite. Food that best activates mechanoreceptors - rich in fiber, bulk, which occupies much space in the stomach and has a small calorific value. For example, vegetable. They perfectly fill the stomach, while you feel at ease (only, please do not fill them with plenty of oil!) and your chances then still want dessert, and strongly reduced.
In addition, fiber helps foods stay in the stomach longer, which means you experience satiety for a longer time. fiber is better to eat before the main courses.
5. Do not trim the fat completely
Many people mistakenly think that a diet is necessary to completely give up the fat. Though simple enough to use them sparingly, and it helps comply with the diet: fat stimulates the hormone that suppresses appetite. It would be better if the fats you "leave" 20-25% of the total diet.
C physiological hunger understood.
In the next article we will see what are the ways to deal with the psychological hunger.