Diet: keys to keep your appetite under control
You started the year with the firm intention of saying goodbye to those extra kilos, watching your diet and following a balanced diet. It has been shown that it is not easy, because even though experts recommend at least 5 meals a day and in smaller amounts because of the hectic pace of life, not always possible and that is when the appetite plays tricks on us and chop between meals … Undoing all the way gone!
And is that eating is a pleasure and is complicated, especially, maintained and be consistent. But there are little tricks that can throw you a cable. So that hunger does not ruin the effort of a whole week of dieting, Choice Medical Clinic offers some tips to help you fool the brain to have less appetite.
1. Eat in small plates, dessert. The expectation that is created is to eat a plate full of food. Surely at some point we have found the situation to go to a restaurant where we put very large plates with a very small amount of food. We bring five or six dishes, but the feeling that remains is to have eaten very little, when in fact the sum of small quantities is equal to or greater than if we had presented two normal plates. Playing with these perceptions can fool the brain, presenting full plates, but these dishes are smaller.
2. Eat slowly. Spend a minimum of 20 minutes at each main meal, ie, noon and night. This time interval, 20 minutes, the body needs to activate the satiety signal stomach-brain, through a hormone called leptin. Clearly, you can ignore and continue eating voluntarily, but we must be smarter than hunger and take advantage of physiological signals of our body.
3. Use smaller cutlery for dessert. So at least we will take food click amount, and will take longer terminarnos plate. It is a system to arrive before 20 minutes, giving the body time to activate the satiety signal.
4. Chew well, fundamental. By helping the body make better digestion, the stomach has to work less. It is important that food reaches the stomach as much ground as possible, so we make a slight digestion. On the other hand, food in paste form, as purees, takes longer to move from stomach to the intestine, promoting a greater sense of satiety and longer lasting.
5. Water, the perfect companion. Water is the only totally calorie-free food and we can benefit from it. As it occupies space in the stomach, before we can fill the stomach but without adding calories.
6. Foods with fiber. Eat high fiber foods at every meal such as vegetables or vegetables. The fiber has the ability to swell once inside the stomach. This benefits us because if we introduce a bit of fiber in every meal, we will feel more satisfied with less food because the fiber will take up more room.
7. Watch out for snacking. If you are eager to bite, opt for products high in protein. Protein is the nutrient most commonly used in the body to perform various functions, so if we overdo it with any nutrient, this is the right one. Much protein is needed to get to accumulate as fat, previously used for other requirements.
8. Take your time spent. Try to fill the time so as to avoid the “hunger of boredom.” When we are busy working or doing any activity that we like, we do not remember the hungry. But when we are not doing anything, the thought of hunger is strained and there seems no way to remove it until you eat something. To avoid this false sense of hunger, we must engage in activities that distract us.
9. Eating in a relaxed atmosphere. The fact that you spend time and space meals helps to be more aware of the time of intake. This ensures that the average return time will not be hungry, because if we do not pay attention either to the plate or chewing, the brain can not process or record properly the time of the meal, and soon we re-order because he believes has not eaten.