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.


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



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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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.


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.


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.


You can read also: How I stopped eating sweets




Tasty, healthy and appetite suppresing products (part 1/2)

When going on a diet, you do not have to go hungry. All you have to do is enter the products on the shopping list, which suppress hunger, are tasty and healthy. And there are a lot of them!


  1. Greek yogurt

What makes Greek yogurt help in weight loss? The protein content in it – twice as much as in other yoghurts. The protein is digested longer, and therefore better fed. It is best to reach for Greek yogurt with the lowest sugar content, which allows to prevent a rapid increase in blood sugar, inhibit hunger pains and keep the body in the mode of burning calories from fat.

  1. Quinoa

In stores you can also find it under the English name quinoa. It is a seed originating from South America, which by the Incas was called “the mother of grains”. In comparison with other cereals, quinoa has the highest protein content – 8 g in the amount contained in the glasshouse. It is also rich in fiber and easy in kitchen cooking – a quinoa is enough to cook just like rice. Quinoa has more calcium than milk. It is a very good source of iron, zinc, selenium, vitamin E and B vitamins.

  1. Cinnamon

Scientific research suggests that cinnamon may help stabilize blood sugar levels. This is a key issue in controlling excessive appetite, especially in people with type II diabetes. Cinnamon, instead of sugar, you can season coffee and tea. It’s a simple and tasty way to eliminate calories and fructose from sugar added to these beverages.

  1. Hot pepper

Chilli pepper contains an odorless substance called capsaicin, which suppresses appetite and slightly accelerates metabolism. Spicy seasoning makes it eat less of it, so you absorb fewer calories.

  1. Grapefruit

Although this fruit has no magical effect on metabolism, it allows you to get saturated at the expense of fewer calories consumed. It is also rich in cellulose (unless it gets depleted of all the “membranes” and the whole white skin), which suppresses appetite. The best idea is to eat a half of this fruit before a meal. Why else should you eat grapefruit, when you lose weight, read here.

  1. Watermelon

Fruits containing a lot of water help to fill the stomach, preventing overeating with other calorie foods. Many fruits and vegetables can fulfill this task, and watermelon is only the best representative of them. This fruit also contains a large amount of lycopene (an antioxidant) and vitamins A and C.

  1. Pears and apples

These two fruits also contain a lot of water. Eating with peel provides a high dose of fiber that fills the stomach. If you choose a fruit or juice made from it, it is better to choose fruit. It will take more time to eat it, thanks to which the feeling of fullness will appear earlier. In the juice there is also much less fiber than in the whole fruit. It is always necessary to avoid sweetened juices, which effectively sabotage slimming activities.

  1. Grapes – no raisins

100 kcal is found in two glasshouse grapes and only in ¼ coral of raisins! Due to the high water content, the grapes are sated better than raisins. Every lover of raisins should remember that one should refrain from eating a large amount of them, because the glass of dried grapes contains up to 400 kcal.

  1. Blueberries

Like other fruits, so berries contain a lot of water and fiber, so they stay longer for a long time. They are sweet, but allow you to satisfy your taste for a sweet taste with much lower calorific expense than, for example, cookies. They are extremely rich in antioxidants.

  1. Fresh vegetables

Raw vegetables can be an excellent snack. They are crispy, full of water and fiber, and have low calories. Half a slice of chopped celery only has 8 calories! When you want to munch something, instead of using chips and cookies reach for vegetables – celery, kohlrabi, carrot.

  1. Sweet potatoes

Usually, to add a distinctive taste to the potatoes, topping them with sauces, fat, and sprinkling with cheese. Baked sweet potatoes have so much flavor that they do not need to be seasoned, and thus you can save a large number of calories. Sweet potatoes contain potassium, beta carotene, vitamin C and fiber.

  1. Eggs

Scientific research has proven that eating breakfast rich in protein allows you to satisfy your hunger for longer. One egg is only 75 kcal and as much as 7 g of high quality protein. A high-protein breakfast speeds up the metabolism more than a meal full of carbohydrates, allows you to give up a snack before dinner or reduce its size and calorie.

  1. Coffee

The favorite drink of many people can help in slimming down, because it speeds up the metabolism. However, if you hope that the effect of faster metabolism after drinking a cup of coffee will give a positive effect, do not spoil it enriching the coffee with a lot of sugar, because its calorific value will significantly exceed the number of calories burnt due to the action of caffeine.

  1. Flakes

Wholegrain cereal is worth eating because of the fiber and hot water in which it is prepared. A warm meal is slower than cold, your body will be able to signal to you that you are already full, and fiber and water will effectively fill the stomach. Avoid the sweetened flakes and decide for yourself how to season your breakfast with cinnamon, vanilla, and fruit.

  1. Crunchy bread

Wholemeal, crunchy pieces of bread are a good alternative to crackers. Scientists say that people avoiding products prepared from white flour, and enriching the diet with whole grains have a lower tendency to accumulate fat on and in the stomach. The same effect can be achieved by changing white bread, white pasta and processed breakfast cereals into their equivalent counterparts.