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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,983 times.
Food cravings are both a psychological and a physical phenomenon. Sometimes we tend to crave food when we’re bored, stressed, or just because it’s “time” to eat, even when we’re not really hungry. There are many weight loss pills or diet aids that are advertised as suppressing hunger, but you can reduce cravings naturally through diet and exercise.
Steps
Curb hunger
- Experts recommend eating 14 grams of fiber for every 1,000 calories, or about 28 grams for women and 38 grams for men.
- If you want to lose excess fat, you should eat more vegetables, beans, and fruits that are high in fiber.
- Eat oatmeal for breakfast to create a feeling of fullness until noon without you needing to snack. Oatmeal is digested quite slowly so it will help you feel full.
- Packaged coffee is often high in caffeine and antioxidants that are easily absorbed by the body. It is estimated that these two substances will begin to affect the body within an hour of drinking coffee.
- Cocoa contains stearic acid which has been shown to slow down digestion and make you feel full for a long time.
- Combine bitter dark chocolate with drinking coffee to double the effects.
- You can replace about 15-30% of carbohydrates with lean protein to improve weight loss and reduce hunger.
- Casein protein, commonly found in powdered protein supplements, is a slow-release protein and helps you feel fuller, which in turn reduces cravings.
- Diets that are very low in fat can have the opposite effect; and may increase feelings of hunger. Fat is not completely harmful, on the contrary, if eaten or used in moderation, fat is very beneficial to health and also helps to enhance the taste of food.
- Starch digests quite slowly, helping to satisfy hunger and reduce cravings. Starch is found in foods such as brown rice, whole-wheat bread, and quinoa.
- The fiber in starches also contributes to satiety.
- Most research suggests that 8 cups of water a day is no longer appropriate. Instead, calculate your weight and divide it by 30. For example, if you weigh 90 kg, you should drink 3 liters of water or 12.5 cups a day. [6] X Research Source
- Add a drop or two of lemon to your drinking water for extra flavor.
- You should drink water instead of soda or alcohol, both of which will dehydrate you.
- If you’ve eaten healthy snacks between meals but are still hungry, you can drink a glass of water to fill your stomach and quench your hunger.
Regulate hunger
- Nocturnal eating syndrome (NES), which is a disorder related to eating at night and people with this syndrome often wakes up at night to eat, is clinically recognized as an eating disorder. . Eating breakfast regularly every day can reduce the risk of this disorder. [8] X Trusted Source PubMed Central Go to Source
- Many studies have also shown that skipping breakfast can lead to weight gain, increased blood pressure, insulin resistance, and increased fasting lipid levels.
- Skipping other meals during the day has the same effect as skipping breakfast. Although many people believe that skipping meals can help them lose weight, the reality is quite the opposite, causing them to snack more and obviously lead to weight gain.
- Stay away from sugary products and drinks, as these won’t satisfy your hunger and may even make you crave snacks throughout the day.
- If you want to eat fat, then eat healthy fats to reduce your sugar consumption and avoid overeating in the late afternoon.
- The purpose of mindful eating is not to interfere with other activities while eating, such as watching television or playing on the computer. Because these activities can distract your attention, make you not realize how much you are eating.
- Here is another example of mindful eating, when eating a raisin or dried fruit, feel the shape and texture of the grape with your hands, see the color, smell it, and then taste it. taste of grapes. Similarly, when swallowing you try to swallow consciously that you are swallowing, feeling the movement of the grape down to your stomach. Thus, by eating grapes, you have experienced mindful eating with more senses, recording the meaning of this exercise.
- Try to spend at least twenty minutes with each meal so that you can chew and swallow your food slowly and help it to be fully digested.
- Eating more often, six to eight meals a day, has little effect on your metabolism or weight loss. For example, if in a day you eat 3 meals with 1,000 kcal / each meal or 6 meals / day and each meal has 500 kcal, these two ways make no difference because you both consume 3,000 kcal / day. Overall, energy levels remain the same, so eating multiple meals a day is not helpful in controlling cravings.
- Eat more often when you are trying to build muscle and strength, especially diabetics need to eat often. If you’re focused on losing weight or have a rather hectic lifestyle, you should eat less often.
- The best method is to eat when hungry and stop when satisfied.
Control hunger with physical activity
- Many studies have shown that neural responses to food are significantly reduced during moderate to high intensity exercise.
- Exercise also reduces incentive motivation in the brain responsible for the anticipation of food. This effect reduces hunger and keeps you healthy and reduces stress.
- Research shows that sleep-deprived bodies tend to crave more carbohydrates throughout the day. Scientists believe this is due to the natural carbohydrate craving reflex to replenish the body’s energy.
- Sleep is closely related to eating. Long-term sleep deprivation increases food consumption greatly.
- Leptin, a hormone secreted by fat cells that suppresses appetite, is highly dependent on the length of sleep. Therefore, lack of sleep has a huge impact on hunger.
- Practice yoga for at least 1 hour a week to help reduce cravings. Because yoga helps reduce stress, it controls a hormone called cortisp, which often increases cravings.
- Mindful eating, which is slowly savoring each bite, is also part of the practice of yoga. This process helps you stop eating when you feel full.
- If the feeling of hunger is real, it will come quite slowly, and can easily be satisfied with most foods. You will naturally stop eating when you are full and you will not feel guilty. On the contrary, it’s psychologically a craving for a particular food when you’re depressed, and this feeling comes on very quickly, and causes you to overeat but after you’ve finished eating you may feel guilty.
- Write down the foods you eat throughout the day in a food diary. Track your emotions before and after eating. If you feel guilty after eating unhealthy foods between meals or late at night, you can do a different activity during this period like walking, reading, or playing with your friends. pet.
- If you feel the urge to eat is too strong, you can eat some healthy snacks like fruits, vegetables, or nuts.
Advice
- Drink something when you start to feel hungry; The body often cannot distinguish between thirst and hunger.
- Just put less food on your plate, the less you see, the less you eat.
- Try to eat plenty of fruits, vegetables, meats, and whole grains. These healthy food groups will help balance cravings.
- Place food on a small plate; because the small plate will trick the brain into thinking that there is a lot of food on the plate.
- Listen to music, sing, dance, exercise, or similar activity to help distract attention from hunger.
- Digestion of some foods, such as unprocessed celery, takes a lot of calories, even more calories than there are in this food.
Warning
- You can find ways to reduce your cravings but you can’t stop eating, you still need to eat. Your body needs three regular meals or up to eight small meals a day to keep your metabolism up. If calories burned are higher than calories taken in, you will lose weight. Eat healthy and regular meals, but only when you’re hungry. No eating is allowed, this is called psychosis and is very dangerous.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,983 times.
Food cravings are both a psychological and a physical phenomenon. Sometimes we tend to crave food when we’re bored, stressed, or just because it’s “time” to eat, even when we’re not really hungry. There are many weight loss pills or diet aids that are advertised as suppressing hunger, but you can reduce cravings naturally through diet and exercise.
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