Most of us have somehow faced the problem of overeating.

And although the reasons are different, usually the fact is that

we can not overcome the constant feeling of hunger.

About how to prolong the feeling of satiety without increasing the size of portions,

tell the experts of the brand Nutrilite™.

Why do we feel hungry?

The so-called true hunger we experience when the stomach is empty

and the concentration of nutrients in the blood decreases.

In this case, problems with appetite control usually arise due to the fact

that there are many foods in the diet that are quickly digested.

Overeating is also often associated with false hunger, when we continue to supply food to an already full stomach.

If false hunger is not caused by psychological reasons, then it is a matter of jumps in blood sugar.

Usually this situation is explained by the fact that we eat a product or dish

in which there is too much glucose.

In general, after a meal, the sugar level always increases, with one part of it instantly

converted into energy, and the other is carried through the cells with the help of insulin

and converted into glycogen.

But if a sugar bomb hits the body, an excessive amount of insulin enters the bloodstream,

which quickly carries the nutrient through the cells and, left without work, requires more "fuel" from us.

In order for the feeling of satiety to persist as long as possible, it is necessary

that the stomach is full, and the level of nutrients in the blood remains at an optimal level.

Basically, in this we are helped by products that are slowly digested:

we for a long time get sugar and other useful trace elements from them, which are gradually

carried through the cells.

But there are also some tricks that allow us to regulate the feeling of fullness.

 

We form a diet

First, let's talk about products that long maintain a feeling of satiety.

Slow digestion of food occurs due to the presence of fats, proteins, complex carbohydrates

and fiber in it.

These nutrients are broken down for a long time, and fiber is not fully digested at all,

but it helps to cleanse the body, working on the principle of a sponge.

A good — and low-calorie — source of protein and fiber will be legumes.

Oatmeal contains complex carbohydrates and fiber, but it is important to remember

that in flakes the glycemic index is higher than in grain, so they are absorbed a little faster,

and there are more calories in them.

At the same time, eggs and cottage cheese are rich in proteins and fats.

From the rich sources of fats, fish, nuts and avocados can be distinguished,

and useful carbohydrates include potatoes, buckwheat, bread and pasta from whole grains.

In this case, it is better to boil potatoes, and not to fry or bake.

Fiber we get in large quantities from vegetables and fruits, but in the second there

is a lot of sugar, so it is better to stop at citrus and pineapples.

It is also worth considering that freshly squeezed juice is not the same as a whole fruit.

After squeezing, there is no fiber left in the products, and only tinted sugar gets into our glass.

Reduce the number of calories consumed, but at the same time fill the stomach and thereby overcome the feeling of hunger help bulky foods, for example, green salad.

Dietary supplements also cope well with this task.

For example, the Nutrilite™ Appetite Control complex includes glucomannan - natural dietary fiber

that collects water in fibers, fills the stomach, but does not become a source of additional calories.

If you really want to pamper yourself, you can eat a piece of dark chocolate:

it increases satieficity and reduces the desire to eat sweets.

But do not forget that the calories in dark chocolate are only slightly less than in milk,

so you should not get carried away.

Of the popular snacks, popcorn is the most potent, because it has a fairly high fiber content.

In addition, it does not contain so many calories, so when there is no possibility

to eat a healthy snack, it is better to choose popcorn than, for example, chips.

We connect sports

Remember when we talked about glycogen?

It begins to be released into the blood after the main part of the sugar

has broken down, and thus helps us to maintain a feeling of satiety for some time.

By exercising, we build muscle, which in turn retain glycogen.

The larger the volume of the muscles, the more glycogen they will be able to hold.

As a result, the period of our "feeding" from glycogen increases.

However, the incredible effect should not be expected:

glycogen is still released from the cells quickly enough.

But for about half an hour to an hour, the feeling of satiety you will be able to prolong.

Reduce heat treatment

As a result of heat treatment, fiber fibers soften and digest much faster.

Other nutrients and sugars also take on a more affordable form, so energy is easier to release.

It is due to this that the glycemic index of cooked vegetables increases.

Therefore, if possible, it is desirable to eat products raw or reduce the degree of their heat treatment.

By the way, soups and smoothies will not help you prolong the feeling of satiety.

On the contrary, in liquid form, products are absorbed much faster.

Drinking more water

Sometimes our brain mistakes the feeling of thirst for hunger and sends us the wrong signal.

Therefore, the common advice to drink water when you feel hungry really works.

In addition, water helps to briefly deceive the body when we experience true hunger.

It fills the stomach, and the brain perceives this fullness as an indicator of saturation.

Add fats to carbohydrates

Fats, particularly omega-3 and omega-6, have the ability to bind carbohydrates — both simple and complex.

Due to this, nutrients are processed longer and energy is released more slowly.

Therefore, an excellent addition to oatmeal for breakfast will be nuts, butter or a slice of avocado.