The reasons for the emergence of a constant feeling of hunger. An overview of proven ways to help control appetite.
The feeling of hunger is a well-known condition that depends on hormonal parameters. The hormone ghrelin is synthesized in the gastrointestinal tract, and an increase in its concentration is proportional to an increase in appetite. Leptins reduce appetite as they are synthesized by fat cells. In order to cope with hunger, you need to pay attention to these indicators.
Causes of hunger
The most common reason that causes a constant feeling of hunger include dependence on simple carbohydrates - rice, pasta, white bread. Most people assume that carbohydrates provide long-term satiety. However, this is more true for complex carbohydrates (for example, whole grain spaghetti or brown rice). From refined, simple carbohydrates, only an excess of sugar remains, which harms the body, increases insulin. Saturation does not come, and the person feels hunger after a short period of time.
The main reasons for the constant feeling of hunger:
- Lack of protein in the diet … It is a building material for cells, as well as a transporter of vitamins and microelements. It takes a long time to digest protein, and it is such food that can provide a feeling of fullness for a long time.
- Avoiding or not eating enough fat, which is essential for a long feeling of fullness … People on diets completely eliminate fats from the diet, mistakenly considering them to be the cause of excess weight. However, these are complex nutrients that are involved in most biochemical reactions, including the synthesis of sex hormones.
- Insufficient amount of fiber, dietary fiber for the normal functioning of the intestinal microbiome, food digestion … Most of the soluble and insoluble fiber is found in fruits, vegetables, berries, lettuce. It is these products that should take at least half of the plate daily.
- Excessive consumption of seasonal fruits, berries, dried fruits, in which a high concentration of fructose … It is these products that people most often use as a snack. However, fructose also belongs to the category of simple carbohydrates, which provoke a sharp rise in insulin and a feeling of hunger after a meal after a short period of time.
- Excessively fast food intake … The digestion process begins even when a person begins to look at his food. The meal should take place in a calm atmosphere and at a measured pace. Each piece of food must be thoroughly chewed, set aside for a meal for at least 15 minutes.
- Drinking too much alcohol that stimulates appetite … Before the feast, it is recommended to eat fatty foods, as well as take activated carbon and succinic acid to prevent the consequences of overeating and intoxication.
- Not having enough calories due to an excess of "empty calories" in the form of simple carbohydrates … To ensure a feeling of fullness, the diet must be balanced with fats, complex carbohydrates, proteins, and fiber.
- Lack of sleep … It also often leads to hormonal imbalances, which provoke constant hunger. At the same time, a person tries to compensate for fatigue and constant lack of sleep with food.
The feeling of hunger is influenced by natural biological causes: the approach of menstruation, the period of pregnancy.
Psychological and mental causes of constant hunger can also provoke a lack of satiety. These include susceptibility to depression, excessive mental and physical stress, hormonal imbalance, fasting and strict diets, stress. Insufficient fluid intake is also partly attributed to a psychological problem, since the centers of thirst and hunger in the brain have a clear relationship.
How to get rid of hunger?
With a constant feeling of hunger, it is important to revise your diet and food habits, to introduce a sufficient amount of protein, healthy fats, and clean drinking water. It is important to go to bed on time to ensure rest and restoration of the body's defenses, and the start of metabolic processes. Moderate physical activity dulls hunger and speeds up metabolism. If it is difficult to draw up a balanced diet, they seek advice from a nutritionist, nutritionist. It is necessary to refrain from strict diets and carefully monitor that all the necessary nutrients are supplied with food: vitamins, minerals, amino acids, protein, fiber.
A complete meal to fight hunger
The main reason for feeling hunger after eating is an unbalanced diet. Nutritionists recommend eating 2-3 times a day, avoiding snacks and biting. You should not try to replace a full meal with chocolate, cookies, buns. Berries or fruits are recommended to be consumed 15-20 minutes before the main meal in order to prevent increased gas formation.
To prevent a strong feeling of hunger, the diet is made in such a way that there is a sufficient amount of proteins, fats, carbohydrates, fiber, seasonal berries.
Nutritionists explain how to get rid of hunger, and give basic recommendations for good nutrition:
- Protein is the basis of the diet, found in legumes, meat, poultry, chicken eggs, Greek yogurt. It is recommended to pre-soak legumes for 3-5 hours, preferably overnight, in water with the addition of a teaspoon of soda. This neutralizes phytic acid and maximizes protein absorption.
- Trans fats, margarine, purchased mayonnaise, fried foods are excluded from the diet. Includes healthy fats: avocado, red fish, unrefined oils, ghee.
- It is necessary to consume 1 tablespoon of ground flax seeds, as well as sunflower, sesame, pumpkin seeds for a long feeling of satiety and the intake of healthy fats, vitamins, and trace elements.
- Nutritionists explain how to suppress hunger: lentils, a superfood rich in protein and complex carbohydrates, must be added to the diet. This formulation provides sufficient energy as well as fiber to maintain optimal plasma glucose levels.
- It is recommended to replace habitual purchased chips or crackers with fresh vegetables - cabbage, carrots, cut into strips. Vegetables can be consumed in pure form or together with healthy sauces - hummus, guacamole.
- Famous doctors recommend eating half of the daily diet in the morning, 30% during the day and 20% in the evening meal. That is, breakfast should be the richest and include protein and healthy fats. For the evening, you can leave fiber, vegetables.
Note! It is strongly discouraged to consume carbohydrates with fats, such as bread or pasta with butter.
In the event that you can't have dinner on time, you should adhere to the rule: eat no later than 2 hours before going to bed. The widespread opinion that it is worth refraining from food after 6:00 pm has not justified itself for a long time. New guidelines state that you can have dinner until 9:00 pm. If the feeling of hunger does not go away, you can eat vegetable milk before going to bed, with good tolerance - products based on goat milk. Sweets, simple and complex carbohydrates are not allowed. Poor sleep and late meals are the main enemies of slimness and beautiful, radiant skin.
