Appetite is the mechanism that regulates food intake. Its job is to push you to eat enough to meet your body’s energy and micronutrient needs, and no more.
The appetite mechanism works very well under normal circumstances. Of course, it would never have survived millions of years of evolutionary testing if it didn’t work for the benefit of our health. But our modern lifestyle does not constitute “normal circumstances” with respect to the environment in which we have evolved. Consequently, we cannot rely entirely on our appetite to ensure we do not overeat.
In recent years, scientists have learned a lot about how the appetite mechanism works and have discovered that there are foods that satisfy us more.The mystery of foods that eliminate hunger is solved!
Contents
- The mystery of foods that eliminate hunger is solved!
- The 10 best foods to curb your appetite
- My
- Flax seed
- Waterfall
- Jelly
- Dark chocolate
- Legumes
- Soup
- Green Tea
- Egg
- Greek yogurt
Most people intuitively know that feelings of satiety are generated by the stomach. When you eat, your stomach stretches, or stretches. The distension of the stomach activates the appetite control switch in the hypothalamus of the brain, which tells you to stop eating and allows you to decrease hunger until you eat again. This is how the appetite switch is turned off.
When food enters the stomach, it stimulates the release of a protein called cholecystokinin, or CCK. When the CCK is released, the first thing it does is close the valve from the stomach to the digestive tract. This slows the movement of food from the stomach. The longer the food remains in the stomach, the fuller one feels.
The appetite control switch was designed to work best with natural foods that humans ate exclusively thousands of years ago. Many of the processed foods we eat today contain more calories. Unfortunately, these processed foods allow us to eat more calories than our bodies need before the appetite control switch is activated.
Your appetite mechanism will work best if you base your diet on low-energy-density foods: fruits, vegetables, lean meats, and whole grains. Top 10 Foods to Curb Apples Apples
An apple a day not only keeps the doctor away, but also keeps hunger at bay. Apples are not only low in calories and fat, they are also great foods for suppressing appetite due to their high fiber content.
Fiber helps you feel full for longer because it expands in the stomach and therefore it takes less food to satisfy your hunger and prevents you from overeating.
Apples also contain natural sugars that help maintain a healthy blood sugar level. This prevents your body from developing the urge to ingest more carbohydrates.
A 2003 study in Brazil showed that overweight women who ate the equivalent of three small apples or pears a day as part of a healthy diet lost much more weight than those who didn’t eat apples.
The study also showed a significantly greater decrease in blood glucose level among those who ate apples or pears than those who did not. Flaxseed
In addition to being an excellent source of omega 3 fats, flax seeds are also high in fiber: 30 grams of flax seeds provide 8 grams of fiber.
The more flax seeds you eat with each meal, the longer it will take your sugar level to rise. As a result, hunger hormones will be kept at bay by your body.
The best part about flax seeds is that you can sprinkle them on anything you want to eat, be it salads, smoothies, sandwiches or main courses. Water
If you are craving food and know that your body has everything it needs, then drink a glass of water. Water is a zero calorie drink and is perhaps the best appetite suppressant when trying to lose weight.
Drinking water throughout the day and whenever you start feeling hungry tricks your brain into thinking your stomach is full.
A recent study of subjects on a low calorie diet showed that people who drank 2 cups of water before their meals lost about 7 kg in 12 weeks compared to 5 kg weight loss in people who did not. they did.
In addition, water helps us fight free radicals and fight cellulite. Agar agar
Agar agar is a gelatinous substance obtained from the cell walls of red algae, in particular from Tengusa (Gelidiaceae) and Ogonori (Gracilaria).
It is a mixture of two components, the linear polysaccharide agarose, and a heterogeneous mixture of smaller molecules known as agaropectin. It forms the supporting structure of the cell walls of some species of red algae, and is released upon boiling.
Since its discovery, Agar Agar has been widely used as an alternative to gelatin of animal origin. It seems to be ideal for feeling fuller. Dark Chocolate
Of all the foods mentioned on this list, we’re sure you would incorporate it easily and without any fuss. But remember that you can only take it in small portions.
The sweet and sour taste of pure dark chocolate helps suppress appetite. Some studies indicate that the antioxidants in dark chocolate can act as an appetite suppressant helping you lose weight and control blood sugar. Legumes
Beans, peas, lentils and chickpeas are a triple threat to hunger because they contain a lot of fiber, are excellent sources of slow digesting protein and have a low glycemic index to keep blood sugar and carbohydrate cravings in check.
A study recently published in the journal Obesity indicates that people who ate about one cup (140 grams) of legumes felt 31% more satisfied than those who didn’t eat these high-fiber foods.
Another study, recently published in the Journal of Human Nutrition and Dietetics, reports that overweight people who ate a bean-rich diet lost nearly 5 kg in 16 weeks, while simultaneously improving their blood cholesterol levels. Soup
Any dietician would recommend at least two servings of low-calorie soup to anyone who is starting a weight loss diet.
Soups suppress appetite due to their high water content and help you lose weight due to their low calorie content. Broths and vegetable soups are the best options!
A study conducted by researchers at Pennsylvania State University showed that men and women who consumed two servings of low-calorie soup a day lost 50% more weight than those who consumed the same number of calories with snacks. Green
tea Green tea is known for its antioxidant benefits. However, it can also stimulate the release of hormones that can control or limit food cravings.
Green tea works by promoting thermogenesis, which is the process that increases your metabolic rate, inhibiting the digestion of fat and increasing your energy. It is also regarded as a natural fat burner and helps burn up to 43% more fat. Eggs
Here’s exciting news: Eating a high-protein breakfast (20 to 30 grams) suppresses ghrelin, a hormone that stimulates appetite, while elevating peptide YY and GLP-1, two hormones that increase satiety, according to Research.
A study conducted in the European Journal of Clinical Nutrition suggests that when subjects ate eggs for breakfast (compared to equal-calorie breakfasts with cereals or croissants), they consumed up to 438 fewer calories throughout the day. In fact, some studies have shown that an egg breakfast can help control hunger for 24 hours.
To keep blood cholesterol in check, one can enjoy one egg yolk per day and use the egg whites for the additional protein they provide. Greek yogurt
A landmark study, published in Nutrition, Metabolism & Cardiovascular Diseases, reports that among more than 8,500 European adults, those who consumed one serving or more of Greek yogurt each day (low in fat, with less added sugar than other varieties ) were 20% less likely to be overweight and 38% less likely to become obese during the six-year follow-up than those who ate fewer than two servings of yogurt each week. Researchers believe that proteins, calcium and probiotics may play a decisive role in the sense of satiety.
Regular Greek yogurt is the best choice because it is filtered to lose the watery whey and some of the natural sugars. It has about twice the protein of traditional yogurt (a cup of regular Greek yogurt contains 24 grams of protein, as much as four large eggs) and half the sugar (with only about eight or nine grams of natural milk sugars and no added sugar. ).
