open appetite
The human body contains certain hormones that naturally control an individual's appetite, giving them a feeling of hunger or satiety. They are known as the hunger hormones, and they mainly include leptin and ghrelin. The hormone leptin is responsible for suppressing or suppressing appetite. Where it is produced in the body's fat cells to send a message to the brain that there is an adequate amount of energy stored in the body, and the level of leptin is usually low in a lean person and high in an obese person. but unfortunately many of those who suffer from obesity have resistance to this hormone. As for the hormone ghrelin, it is responsible for increasing appetite, and it is secreted in the stomach to send the message of hunger to the brain, and the level of ghrelin is low in the obese person and high in those who suffer from poor diet. . In fact, the level of the hormone ghrelin increases significantly before eating and then decreases for three hours after eating.
One of the main causes of appetite is usually lack of sleep. Which raises the level of the hormone ghrelin and reduces the level of leptin, stress and tension. Which raises the level of cortisol, known as the stress hormone, which increases hunger and the desire to eat foods rich in fats and sugars, and to eat large amounts of processed carbohydrates such as; White bread, white rice, chips, cookies and drinks rich in sugar, which are quickly digested in the body contributing to the feeling of fast hunger, in addition to eating unconsciously while performing other tasks such as; Reading, watching TV or driving can lead to a lack of attention to the number of calories entering the body, and there are some types of medications that increase feelings of hunger, including: antipsychotics, antidepressants and medications for
overt appetite suppression
Many manufacturers of weight-loss drugs claim the ability of their products to reduce appetite, but in reality, the effectiveness of these drugs is not guaranteed. On the contrary, it can cause dangerous side effects, and therefore the person is advised to follow safe natural methods to reduce or prevent appetite development, and the following is a statement in this regard.
Focus on protein
A diet rich in protein helps to lose weight and reduce appetite; As protein consumption leads to the secretion of appetite-regulating hormones, in addition to providing the body with the necessary energy for it, a person is also advised to focus on eating a few servings of protein during breakfast, and pay attention to reducing red meats Consume as much as possible and rely on healthy protein sources like; fish, eggs, skinless poultry, legumes, soybeans, vitamin- and fiber-rich nuts, and low-fat dairy products that contain protein that curbs appetite; They are casein and whey.
Things can be similar and there is an overlap between being hungry and thirsty at times, leading to eating extra snacks that the body does not need, so it is recommended to drink large and sufficient amounts of water throughout the day, in order to to keep that. Hydrating the body, reducing appetite and hunger, with the possibility of adding water-loving flavors such as; lemon or orange slices and berries, it is worth noting the importance of drinking a large glass of water before eating; Promotes the feeling of fullness and satiety after eating.
Increase dietary fiber
Dietary fiber helps reduce your appetite, keep you feeling full longer, and lower the level of the hormone insulin, which increases appetite. The most important types of fiber are; Whole grains, legumes, almonds, chia seeds, vegetables and fruits such as; Apples and avocados, and in fact studies point to the role of low-calorie, high-fiber plant foods such as; Orange and grapefruit, which increase the speed of satiety and help maintain a constant level of sugar in the blood, so it is recommended that the individual increase the size of the meal from saturated dietary fiber.
Do sport
Moderate to vigorous exercise affects the appetite control center in the brain. It has been observed that the level of appetite-stimulating hormones decreases and appetite-suppressing hormones increase after sports, plus exercise is a good source of distraction for an individual to eat or even think.
Start with soup and salad.
It is advisable to start the meal with dishes that are low in calories, rich in dietary fiber and free or low in fat, such as; Healthy salads and healthy soups, such as: vegetable soup and these healthy dishes help reduce the number of calories by reducing the amount of food eaten at the
eat healthy fats
Eating foods high in fat, especially unhealthy types of fat, increases the problem of obesity in people, but in return, eating moderate and reasonable amounts of fat can help release the appetite hormone from fat cells in the body, and this must be taken into account. That the required fats are healthy fats of plant origin that may contain beneficial compounds such as; Fatty acids that help you feel full and reduce your appetite at the beginning of a meal, and the most important examples of natural healthy fats are; Seeds, nuts, olive oil, avocado.
avoid sugars
Eating foods high in sugar or artificial sweeteners leads to increased appetite and hunger, as eating sweets, cookies, and white bread causes blood sugar to rise and then rapidly drop, making the individual feel hungry within a time. short period of time. Short time, so it is recommended to eat less food. Carbohydrates and sugars like; Wholemeal bread, oatmeal, sweet potatoes, apples and pears, with the need to link carbohydrate intake with healthy fats or lean proteins, in order to maintain a constant level of blood sugar, and avoid feeling hungry. try substituting sugar for honey; As it can help suppress the hunger hormone ghrelin, you feel full and full for longer.
Good sleep
The individual is advised to get enough rest and sleep well for about 7-8 hours at night; As lack of sleep leads to an increase in the hormone ghrelin, which is responsible for hunger, with the possibility of increasing resistance to the hormone insulin, as mentioned above, leading to increased appetite and food cravings , and an increased risk of developing the second type.
eat meals regularly
Eating small meals regularly and frequently every two to three hours helps reduce appetite, maintain normal blood sugar, get rid of food cravings during the day, and keep the body's energy and mood in good health. way during the day, in addition to the importance of eating slowly To reduce the amount of food a person eats at a meal, because the stomach needs about 20 minutes to send the message of satiety to the brain.
stress reduction
Sometimes eating can be caused by emotional or emotional trigger like; Stress, boredom, anger or sadness, and this is completely different from physical hunger, and this problem can be inferred if the last meal was eaten less than three or four hours before, and the stomach does not make sounds that indicate that it is In addition to not feeling physically tired and weak, in this case the individual is advised to try to pay attention and practice mindful eating; Being the brain the main person responsible for making decisions in general, including the nature of food, and when to eat, as well as the importance of obtaining the required social support, and practicing relaxation exercises.
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