There are six hidden reasons that can negate even the most thoughtful diets. Learn to recognize them and you will be able to take control and understand why you open the refrigerator even when you are not hungry.
We will not consider hunger-producing conditions and various parasitic causes. The tips below are exclusively for those who know that they are practically he althy. So why can you feel hungry when you are he althy.
You don't get enough sleep
Lack of sleep makes it difficult to control your weight. As a result of human sleep studies, it was revealed that in case of fatigue, the level of leptin in the body, a special protein that regulates appetite, and, accordingly, your body weight, decreases. This means that if you regularly lack sleep, then the feeling of hunger intensifies and the calories already available are burned more slowly. It also increases the level of the hormone cortisone, which increases the body's need for carbohydrates, and this inevitably leads to the accumulation of fat.
Your food is not satisfying enough
Most women need about 1.2 kg of food a day to feel full. If you eat less food, then you always want to eat. To avoid feeling hungry (and not gaining extra weight!), Eat foods that are rich in fiber and water, but contain few calories (many vegetables and fruits). For example, a grapefruit is 90% water and contains only 78 kcal. Foods rich in fiber not only provide bulk, but also take longer to digest, resulting in a longer feeling of satiety.
You use big plates
The larger the plate, the more food we put on it. And the more food we have in front of our eyes, the more we eat. People who are given large portions tend to eat everything, even if they don't like the food. So take your serving size seriously and don't fill your plateful of food. Eat as slowly as possible, chewing small bites thoroughly so that your stomach has enough time to signal satiety to your brain, which in turn will tell you to stop eating.
You are used to a low carb diet
Don't forget that eliminating too many carbohydrates from your diet will inevitably lead to overeating. A special study in this area found that people who avoid eating 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-based substance serotonin, which is involved in controlling appetite. Lack of carbohydrates can lead to low levels of serotonin, which will cause an increase in appetite. Also, a low-carb diet is not always synonymous with a low-calorie diet, as many low-carb foods have fat additives. There are "good" carbs (fruits, vegetables, and grains) and "bad" carbs (cakes, pastries), just as there are "good" and "bad" fats. So try to balance your diet properly.
Chocolate at the wrong time
A recent study found that people who eat chocolate on a completely empty stomach are more likely to develop a psychological dependence on chocolate (unfortunately, feeling hungry improves the taste of any high-calorie food, which is why you want to eat as much of it as possible). But this does not mean that you need to completely eliminate 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.
Eating in front of the TV screen
If you have a habit of eating in front of a TV screen, you are exposing yourself to two risks: firstly, your brain associates TV with food and therefore you are always drawn to eat while watching TV programs, whether you are hungry or not. Secondly, since the focus is not on food, you do not stop eating, despite the fact that you are already full, because the brain at this time is busy with other things and cannot control the process of saturation. Conditioned reflexes, unfortunately, are developed very quickly. A test was conducted at the University of London where the smells of food were accompanied by a display of random computer pictures. It took only a few minutes to establish a connection between carefully looking at the display and thinking about food. Try to eat in the same place, without distractions. If you are distracted by something, then eating occurs unconsciously, which means that it will inevitably lead to overeating and eating the wrong foods.
How to control appetite?
ADD PEPPER - EAT LESS.
Pepper can reduce appetite. The reason for this is capsaicin, a substance found in red, yellow, and green peppers. Animal studies conducted at the University of Laval in Quebec City (Canada) showed that capsaicin seriously suppressed appetite and even helped burn extra calories. In another study, people who were given red peppers as a snack ate noticeably smaller amounts of food, while those who added red peppers at me altime consumed as much as a thousand calories less per day.
CHROME REDUCES HUNGER
The trace element chromium promotes 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, m alt, and multivitamin and mineral supplements. The recommended dose of chromium is 200 micrograms per day.
FIBER HELPS YOU FEEL SATTED
Soluble plant fiber is most effective because it swells in water and makes you feel full. It also reduces the need for food caused by low blood glucose, because soluble fiber slows the absorption of sugar from the small intestine, thereby smoothing fluctuations in blood glucose levels. In pharmacies, plant fiber is commonly referred to as microcrystalline cellulose. The only thing is that you need to be careful with cellulose. First, choose the right dose. Second, be careful when taking capsules and tablets, which can swell very quickly in the throat, which can lead to serious blockage of the throat and esophagus.
Be sure to consult your doctor! There are many contraindications for using fiber as a dietary supplement, and its dosage is strictly individual.
WATER IS THE LOWEST CALORIE DRINK
The only benefit of drinking water is that you stop drinking high-calorie drinks. People often ignore the calorie count in sodas and tea (coffee) with sugar, and do not associate them with overeating, which is a mistake. By drinking more water, you get rid of the need for them and reduce the number of calories you eat without even realizing it.