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Healthcare

High frequency of meals does not serve slimming and may increase appetite

The view has become widespread, according to which it is better to eat more often and less than more and less frequently. Increasing the frequency of meals is especially recommended for people who are slimming, using low-calorie diets as a way to speed up metabolism. Meanwhile, it turns out that a larger number of items on the menu does not necessarily foster work on the figure, and sometimes it may be the opposite! 

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Although it might seem that increasing the frequency of meals from three to five, six or even seven is an inseparable element of a slimming diet, in practice such a solution turns out to be a bad idea. First of all, there is a lack of evidence in the form of research results indicating that a larger number of items on the menu results in accelerated metabolism and better effects in the loss of fat tissue. Secondly, more frequent meals are difficult to prepare and consume. Thirdly, if we eat more often – then in practice we are also more often and more hungry … Why is this happening?

It turns out that there is a certain caloric threshold of the meal, the exceeding of which makes us feel the desired satisfaction. It is difficult to determine it precisely, because it depends on many factors, but even in home conditions it is easy to check that consuming the symbolic size of a snack is related to the fact that we feel like we have not eaten anything, and in a moment the feeling of hunger returns with redoubled strength. Unfortunately, this relationship can also occur in the case of diluting the diet with frequent but at the same time too small meals. This means that in practice, having 1800kcal set to eat, it is better to divide the menu into three meals of 600kcal than for six meals of 300kcal. In the second case, in a moment, we can feel hungry again. 

The relationship described above is not unconditional and does not occur in all cases and with all foods. There are people who are better at the higher frequency of meals. My professional practice shows, and I will remind you that I am a dietician, that a very large number of items on the menu is not intended to optimize the effects of slimming treatments. With the rest, this regularity has support not only in my observations, but also in the scientific literature … more 

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You can read also: Diet – key to success

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Healthcare

Slimming – how to reduce appetite and hunger?

A sudden desire for sweets – is appetite or hunger?

Hunger and appetite for two different states: hunger is an alarm for the organism that nutrients end up in. Appetite is the intrusive thought that you want to eat something, and hunger and appetite are the enemies of effective weight loss, the treatment of overweight and obesity. hunger, and what appetite? How to distinguish them? We suggest tricks that will help reduce appetite and hunger.

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Read also:Tricking the brain – or how to satisfy your hunger by eating less

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Hunger and appetite – these words are often used interchangeably, but wrongly, because they mean two different states, but both are the bane of overweight and obese people who are on a reducing diet, that is, they are slimming down.

Hunger – how does it arise?

Hunger, otherwise known as hunger, is a primary and purely physiological feeling How is it formed?
In the part of the brain called the hypothalamus, two centers are located hunger and satiety. The first one controls the hormone called ghrelin, and the second – GLP1. When the concentration of one of the nutrients in the body, ie proteins, fats, carbohydrates, sugars, vitamins and mineral salts decreases, the center of hunger sends a signal feed the body, because it needs energy reserves, and when you provide all the ingredients in such quantity that he can continue working properly, the center of satiety speaks and orders

Stop, do not eat, the body is already full!

Disorders of ghrelin work is one of the causes of the 3rd degree obesity, the so-called giant. The hormone can activate the hunger signal in a continuous way, when the patient is constantly hungry and needs to be satisfied.

When hunger appears, it means that the digestive system (mouth, stomach, pancreas, liver and small intestine) is already the right amount of enzymes ready to accept, process and distribute new nutrients to the cells.

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Check also: Healthy diet? Here is a list of products that you must eat

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Starving yourself is not a weight loss method!

Without food, a person can live on average for 2-3 weeks, and without water, only 7 days.Starvation leads to weight loss, but also to slowing down and stopping life functions, or death. Hungry organism begins to reach for further energy reserves, until finally uses them to the end.The instinct to satisfy hunger is so strong that depriving man of food and water was and is one of the most effective tools of torture, forcing testimony and obedience.

Appetite – what is it?

Appetite is a sudden desire to eat a product. It’s talked about

craving, taste for something.Although the appetite is also born in the head, it is not associated with any physiological mechanisms, but is conditioned psychologically.It is the appetite that makes you not only eat when you want to supply fuel to the body, but for many other reasons.Most often, to suppress emotions, especially negative ones – sadness, sorrow, disappointment, sense of loneliness.This kind of appetite is also called \ emotional hunger \.Or because the food is at hand, you are in the company (eg with a friend on a coffee with a cookie, with a friend on beer with peanuts), but also under the influence of a tasty aroma or attractive appearance of a dish, or because you will remember its taste and even advertising.It happens quite often that the appetite for specific products is the result of a shortage of a very specific ingredient, eg the desire to eat large amounts of tomatoes indicates that the body may need more potassium.

Regardless of the reason, it is through appetite that our organism, which has coded stockpiling for worse times, puts off additional calories in the form of adipose tissue.

Hunger and appetite – how to distinguish them?

If it were easy, then millions of people would have no problems with overweight and obesity. To distinguish hunger from appetite, you have to learn to observe and analyze your nutritional behaviors, but there are some features that you will recognize if you’ve been hungry or appetite.

Hunger

appears about 2-3 hours after a meal, but also less regularly, at different times,

you can feel it for a long time without the necessity of quick satisfaction,

it does not come suddenly but grows gradually,

it is accompanied by physical symptoms – rumbling in the stomach, intestinal cramps, malaise, irritability, headaches and shaking of hands, but these feelings disappear after eating a meal,

it can also be the result of hormone dysfunction,

after satisfying your hunger, you feel contentment and peace.

Appetite

appears suddenly, regardless of whether you ate 15 minutes or 3 hours ago,

demands quick satisfaction,

concerns a selected product – usually greasy, sweet or salty,

it appears under the influence of, for example, the smell of a product / food, or when you see someone eating or listening to someone talking about food, and they can be accompanied by persistent images of the product / food in your head, and you can even feel its smell around you,

it may be an effect is the result of mood disorders and depression,

it does not go away despite the feeling of fullness,

after satisfying the appetite, you often feel overburdened, overcrowded, and you get overwhelmed by the feeling of guilt about eating, outside the time of the meal.

It will be useful to you

Food tricks that will help reduce hunger and appetite

Eat foods with a low glycemic index (below 70), which faster and for a long time fill up – appetite and hunger for longer to satisfy, among othersplums, strawberries, almonds.

Eat vegetables throughout the year – these raw, or steamed or in a soup – do not provide much calories, but they satisfy the need for food.

Do not eat products that contain a large amount of artificial additives (scavengers, colorants, preservatives) that can make you hunger more often.

When you have a taste for sweets, instead of cookies, sweets or chocolate, reach for the fruit.If you can not control the appetite for your favorite sweets, eat them once or twice a week.And if you learn to keep moderation, 2-3 chocolate cubes a day should not make you start gaining weight.Unless you’re on a reducing diet.Then consult a dietitian daily sugar dose.

When you feel that just you need to eat something then reach for lettuce.Eating different types of salads before a basic meal is one of the traditions of eg Swiss.Lettuce fills the stomach and makes you eat less during the main meal.But also lettuce with the addition of other vegetables and, for example, vinaigrette sauce will work as a quick snack between meals, when your appetite will get you.Prepare a bowl of salad mix in the morning and reach for it when you feel the appetite.

On small plates arrange small portions, but so that they look generous – for example, add a lot of raised lettuce and next to it a piece of meat or fish divided into smaller pieces.

Do not eat quickly.Slowly, thoroughly chew each bite (up to 30 times) by grinding it to the pulp.

After each meal, wait 15 to 20 minutes before you reach for the right time – it is at this time that your brain gets a signal that the stomach is full.

Between meals, drink a lot of mineral water or suck ice cubes.

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You can read also: How I stopped eating sweets

 

 

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Healthcare Men Senior Woman

Are you still hungry after eating?

Have you ever eaten a pretty decent meal and feel like you did not eat anything? What makes you feel unwell? Lack of satiety … can labyrinth disorders be the cause?

Leptin is secreted into the blood via adipocytes (fat cells). Colloquially, it is called the satiety hormone and is responsible for causing a feeling of fullness. It sends information to the brain that we are fed up with food and that our bellies are full. Unfortunately, there may be disturbances in the way of transmitted information and a high appetite persists even after eating a hearty meal. Resistance to leptin is associated with such consequences as fat storage, which in the long term can lead to obesity, increased blood pressure, heart problems and other health problems.

What are the problems? There are several factors that should be verified at home. Below are some of them.

Composition of meals on a plate

In the case of problems with feeling full, first you have to look at your meals. To maximize your satiety you should have a source of lean protein on your plate, and most carbohydrates should be folded. Protein improves the satiety of meals, and complex carbohydrates control better (than simple) blood sugar levels. The plate should also include vegetables due to fiber and a source of healthy fat, one or polyunsaturated, eg avocado or olive oil, which also improves the satiety of meals.

Hunger diet
This approach is much healthier because we provide the body with a substantial meal, which in addition does not cause a rapid increase in blood sugar, helping to control appetite. But you should avoid sweet drinks and processed foods.

Undiagnosed health problem
A less likely cause of constant hunger, even after a meal, may be an undiagnosed health problem. For example, excessive thirst and hunger can be a symptom of diabetes. Some mental problems, such as anxiety and depression, can also affect appetite changes. The state of our thyroid affects the appetite. It’s always worth doing basic research to check your health.

Inadequate sleep hygiene
Studies show that insufficient sleep disturbs the action of two very important hormones that regulate appetite – leptin and ghrelin. It increases the level of ghrelin, resulting in a greater appetite (especially for fatty products and sweets) and suppresses leptin, which “makes us know” that we are already full. How to deal with this? Above all, you need to have more sleep, but it’s not just about time. The quality of sleep is very important, so in the place where we sleep should not be electronic devices, sounds, luminescent diodes, etc.

You are not really hungry at all
Do you know that not every hunger is a physiological hunger? Sometimes the desire to eat is motivated by different emotions or boredom. If it seems to you after a meal that you are still hungry, ask yourself if it is definitely a hunger or you just want to continue eating. Unfortunately, sometimes eating is a way of dealing (or damping) with various problems. The next time you want to go back to the kitchen for another portion of food, think about whether eating something less attractive, such as apples, will give you the same satisfaction. If not, it means that it is not hunger.

Stress
Stress also interferes with normal hunger signals. For some, stressful situations involve a blockade on food, and others on the contrary. Usually, the hunger signal appears when energy stocks end. Constant stress can interfere with this process and activate the type / style of seeking a reward or compensation for the hardships that we face. Interestingly, intuitively usually then we reach for greasy and sweet dishes, because we feel that they will give us a sense of comfort. Stress can not be completely eliminated from life, but it is worth investing some time in learning to deal with it in a different way, eg: exercises, meditations, yoga, a book and many more.

Constant hunger after a meal is a problem for many people, but in each of them can have a different cause. It is worth analyzing your behavior, motives and try to eliminate the factors that most affect this state of affairs.