Are you hungry on your diet? Then find out how to feel full and lose those extra pounds on a strong fat-burning diet. With any dietary nutrition program, you have to fight desperately against hunger. To do this, you need to constantly convince your brain that you do not need to eat anything at the moment. Today, you will learn how to overcome drying hunger in bodybuilding using proven methods recommended by scientists.
Physiological hunger
From a physiological point of view, the feeling of hunger is a rather complex process. Scientists are still studying the effects on the body of various hormones that track a person's weight and nutrition. It should be noted right away that a large amount of such substances is synthesized in the body.
Hormones send signals to the brain that control a variety of processes, including hunger or satiety. Today, the most studied hormones are leptin, as well as ghrelin. The first one controls human saturation and is synthesized by fat cells. Ghrelin, in turn, is called the hunger hormone and is synthesized by the cells of the stomach, reminding us to eat.
Psychological hunger
However, the feeling of hunger is not correct to consider only from the point of view of physiology, since it is also influenced by psychological factors. Surely many of you are familiar with eating out of boredom. Also, modern research suggests that eating excess food can be caused by the variety of foods that surround us.
This gives us a reason to talk about psychological hunger. Moreover, both types of hunger are interconnected and, say, a physiological factor may well affect psychological hunger, or vice versa.
How to deal with physiological hunger?
Find the best meal plan
In one experiment, American scientists studied the three meals a day, which is the most common today. They wanted to find out how the decrease and increase in the frequency of meals would affect a person. As a result, the organizers of the experiment came to the conclusion that an increase in the frequency of food intake has practically no effect on appetite. In turn, a decrease in the frequency of feeding has a negative effect.
An equally interesting study was carried out last year. Scientists compared the effect on the body of 3 and 6 meals a day on the rate of oxidation of fat cells, as well as the feeling of hunger. Men and women took part in the experiment, and the feeling of hunger and satiety, as well as the desire to eat, were evaluated. As a result, scientists came to the conclusion that frequent meals stimulates the feeling of hunger and the optimal scheme to combat this feeling is three meals a day.
The use of protein compounds
If you consume a large amount of protein, then the feeling of hunger decreases. Thus, you will experience minimal hunger when using high-protein nutrition programs.
Eat fruit
Scientists are sure that liver glycogen, or rather its reserves, has a great influence on hunger. If glycogen reserves are small, then hunger increases. Since fruits contain a large amount of fructose, the most effective source of glycogen, they should be present in your diet without fail.
Remember fiber
Scientists have found that when the stomach is stretched, special receptors are activated that signal satiety. Fiber is practically indigestible and fills the stomach well. Thus, during your diet, eat vegetables before your main meal.
Don't eliminate fats from your diet
In most cases, fat gain is associated with excessive fat intake. But at the same time, fats have the ability to accelerate the secretion of hormones that suppress appetite or reduce gastric motility. In order not to experience a strong feeling of hunger, you need to consume from 20 to 25 percent of fat from the total calorie intake.
How to deal with psychological hunger?
Use the flexible diet technique
Most dietary nutrition programs are based on limiting or excluding certain foods, such as sweets or flour products. However, people tend to want what is forbidden. This is a rather serious psychological problem for a large number of people. To avoid this, allow yourself to consume about 10 percent of "forbidden" foods or foods.
Go in for sports
Scientists have found that training can increase, decrease, or have no effect on hunger. Exercise accelerates the production of leptin, which reduces appetite. However, on the other hand, a decrease in glucose concentration is possible, which has a stimulating effect on hunger. It is safe to say that training eliminates a large number of psychological factors and goes well with diet.
In this part of Pavel Naumenko's fitness blog, you will learn how to cope with hunger on drying:
