2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Do you feel that you have a beastly appetite lately? To reduce it, nutritionists advise 10-15 minutes before the main meal to consume a glass of milk with rusk or a small slice of wholemeal bread, a cup of tea with a little cottage cheese, milk with coffee.
You can just drink a glass of warm water, but it should be done slowly, without rushing.
Fresh fruit can be eaten half an hour before a meal. In this case they will reduce appetite. If you eat fruit 1-1.3 hours before eating, you will increase your appetite.
Once you have eaten, there is no point in eating fruit - at least in terms of appetite suppression, because the body begins the process of food processing.
The shower or hot bath before meals are also effective in reducing appetite.
Walking between 20 and 30 minutes a day stimulates the breakdown of fats and helps to remove energy from the blood, and if there is energy in the blood - this means that the need for food is less.
If you want to control your calories, write down everything you eat. This way you will have a better view of the amount of food consumed.
Start dividing the portion of food you are used to eating into two parts.
Use smaller plates with a capacity of not more than 200 grams, and the portions in them should be, for example: meat - as much as a fist, garnish - 2 fists.
Do exercises for a flat stomach. Tummy tuck helps reduce appetite.
Never miss breakfast. If possible, always eat eggs or other protein foods as your first meal. This will guarantee you energy until the end of the day and the absence of the usual wolf appetite.
To reduce your appetite, never eat in front of the TV or computer. Food ads and other images distract you and only increase your appetite.
Avoid passing places where you can see sumptuous cakes, sandwiches and rich pizzas. They will only irritate you and provoke your appetite.
To reduce appetite, eat often but less. Do not deprive yourself of small snacks with fiber. For example, rice, blocks of seeds, nuts and dried fruits.
You can also trust tea to kill appetite. Herbs such as burdock, nettle, licorice, dandelion will help.
Foods to reduce appetite
1. Oats
Oats are a food that has the quality to create a feeling of satiety for a long time. Contains insoluble fiber, which increases in volume after ingestion, promote a feeling of satiety for a longer time, thus being a reliable ally in losing weight and maintaining a balanced weight.
2. Nuts
Walnuts are a source of protein, unsaturated fats, omega-3 fatty acids and trace elements. Walnuts contain polyunsaturated fatty acids, which stimulate the formation of both appetite suppressant hormones: ghrelin and YY peptide. These hormones play a major role in transmitting the message of satiety to the brain. Eat more walnuts between meals, or add them to your favorite tarator, pastries, baklava. Walnut salads are also very tasty and healthy.
3. Flaxseed
Flaxseed oil is the most famous product of this plant, but raw flaxseed is known for its role. to reduce appetite. This is due to the presence in the composition of the seeds of omega-3 essential fatty acids and a large amount of fiber. Both have the role of lowering blood sugar levels and therefore control the feeling of hunger.
4. Salmon
Salmon can help reduce the amount of food eaten during a main meal due to the large amount of protein in its composition, along with omega-3 essential fatty acids, both groups of nutrients are responsible for the rapid for a longer period of satiety.. Frying salmon, roasted fish or classic sushi - you choose how to eat it.
5. Water
Water is an essential element in the feeling of satiety. When the body is dehydrated, the brain often sends a message of hunger to the body, not thirst. Dehydration also causes the need for nutrition to quickly restore the body's energy. Full and continuous hydration is guaranteed decreased appetite.
6. Green tea
Green tea is an important ally in the diet for weight loss due to its high content of leptin. Leptin is a hormone responsible for regulating a person's daily energy intake and consumption, appetite and metabolism. The active components of green tea give the brain a feeling of satiety, which is why it is recommended before a main meal.
7. Egg white
Balanced consumption of egg white reduces appetite. This is mainly due to opioid receptors stimulated by certain amino acids present in egg whites. In addition, histidine and glutamic acid facilitate the optimal absorption of potassium and chlorine in the cells of the nerve centers of the perception of pleasant sensations. This favors the establishment of a state of well-being essential for combating overeating. To consume more of this food you can prepare a protein omelet.
8. Tofu
Soy has been an essential source of protein for Asian peoples since ancient times. The isoflavones contained in soy have an important antioxidant role, but they also regulate appetite. This benefit is provided by genistein, an isoflavonoid that has been shown to inhibits appetite and limits the amount of food eaten during meals. Try it, you won't go wrong, tofu recipes are very tasty.
9. Cabbage
Photo: Mariana Petrova Ivanova
Cabbage creates a feeling of satiety for a long time due to its complex composition. It is high in fiber, low in calories, rich in vitamin C and a very good source of Mg, Ca, protein, bioflavonoids, potassium, folic acid and B vitamins and has the quality to limit the portions of food in the diet in which it is taken., i.e. especially in the raw state. To reduce your appetite, eat more carrot salad with cabbage, freshly stewed cabbage.
10. Apples
They are alkaline fruits that contain large amounts of soluble and insoluble fiber, natural sugars, vitamin C, beta-carotene (if peeled), potassium and boron. Apples contain a significant amount of pectins, carbohydrates that control hunger. Add apples to vitamin salads, pastries, strudels.
For even better results in the battle against appetite, check out our diet recipes.
Recommended:
To Distinguish Hunger From Appetite
Until one learns that hunger and ordinary appetite are not the same thing, the fight against excess weight will be fierce and long. Whatever diet you follow, you need to know how you feel at the moment - whether your stomach is scraping and giving a signal that you really need food or just the thought of forbidden foods obsesses you and exacerbates outright greed.
Coffee Helps Reduce Appetite
Appetite can be reduced with the help of coffee, a new study proves. An invigorating drink can have just as strong an effect on the body as pills, which inhibit our desire for food. This study was done by Australian scientists, who explain that the decrease in appetite through coffee can occur under certain conditions and not in everyone.
Diet To Reduce Appetite
If you want to reduce your beastly appetite and lose weight, you will need to follow a diet to reduce appetite for three weeks. The principle of the diet is based on the alternation of the options of menus A and B. The even days are intended for menus A, and the odd days - for menus B.
Mint And Cinnamon Reduce Appetite
If you feel that you often can not resist the forbidden delicacies from which you gain weight, you should know that it is caused by the hormone dopamine. It is a chemical that is made by the brain and is responsible for drug addiction. According to scientists, the moment you experience a pleasant sensation, and it is always accompanied by the release of a large dose of dopamine, your body wants more and more.
How To Reduce Your Appetite
The fact is that an uncontrollable appetite plays a huge role in the lives of a large percentage of people on Earth. We eat, we gain weight, but we can't stop. All this turns into a terrible, daily cycle of recurring events. Therefore, measures must inevitably be taken to curb the uncontrollable appetite - the main culprit for weight gain.
