To reduce hunger, it’s important to avoid skipping meals, increasing your intake of high-fiber foods, and drinking plenty of water. Some foods also help control hunger, such as pears, eggs, and beans, as they increase the feeling of fullness for longer and can be added alternately to the daily diet.
In addition to food, a good night’s sleep is also important for the production of hormones, essential for the proper functioning of the body, avoiding anxiety and the need to eat at all times.
- Eating every 3 hours prevents hunger.
- As the body is always full.
- As well as helping to reduce the amount of food to be eaten at future meals.
- When the person is hungry.
- The tendency is to eat more and.
- In general.
- The desire is to eat caloric foods.
- Such as sweets.
- That contribute to weight gain.
- Therefore.
- Small meals should be taken every 3 to 4 hours.
Examples of good snack options are preferably unpeeled fruits, whole-grain cookies, wholemeal bread, and dried fruits such as nuts, almonds or peanuts.
Fiber is found mainly in fruits, vegetables and whole foods. They make the stomach fuller and prolong the feeling of satiety after meals. Strategies to increase fiber consumption include buying brown rice, pasta, bread and biscuits, seeds such as chia and flaxseed to put in juices or yogurts, occupying at least half of the dish with salad, especially raw salads, and eating at least 3 fruits a day.
Eating a small snack before bed can help prevent hunger at night. A good tip to eat before bed is chamomile tea or melisa with a wholemeal toast, as the tea calms and prepares the body to sleep and the toasting gives satiety, thus avoiding hunger at night.
Other snack options may include a cup of sugar-free jelly, natural yogurt, or a scrambled egg, for example.
Many people, when dieting, greatly limit fat intake, which often increases the feeling of hunger. However, it is possible to include “good” fats in your daily diet, which can be found in fish such as salmon, trout and tuna, in olive oil or flaxseed oil, in fruits such as avocado and coconut, and in nuts such as peanuts, nuts and almonds, for example.
These foods provide more energy to the body, prevent cardiovascular disease and improve memory.
See which high-fat foods are good for your heart
You should drink plenty of water because the signs of dehydration in your body are similar to signs of hunger. Thus, increasing the consumption of sugar-free water, teas or juices helps prevent the feeling of hunger, as well as improving the functioning of the body and skin health.
During sleep, the body eliminates toxins and produces hormones essential for the body’s balance. Without sleep, your body will eventually need more food to produce energy and respond to the need to stay alert, so it’s common for people with insomnia to get up in the middle of the night to eat.
Some foods have the property to inhibit appetite, such as pear, pepper, beans, egg, cinnamon and green tea. These foods should be consumed daily to reduce appetite, as they are rich in nutrients essential for the proper functioning of the body.
Watch the video below as well and find out how to introduce appetite-reducing foods into your diet:
Soft drinks are rich in fructose, a type of sugar that, when consumed in excess, causes the hormone leptin to be reduced, giving the body a feeling of satiety. As a result, people who consume a lot of soft drinks end up starving more often. Another substance rich in fructose is corn syrup, found in processed foods such as honey, tomato sauce, cakes, brownies and biscuits.
Some supplements that may help reduce appetite, such as spirulina or chromium picolinate, should be taken according to doctor or nutritionist instructions.
It is important that a healthy and balanced diet, as well as frequent physical activity, be practiced in conjunction with the supplements to maintain weight and avoid the rebound effect when supplements are discontinued. See more examples of weight loss supplements.