How to reduce hunger?
Dieting almost always involves spending the whole day thinking about eating. Let’s see a few foods that help curb hunger.
When we are on a diet, we restrict the amount of food we eat, which, together with the anxiety that we sometimes feel, can make it a real ordeal and we spend the whole day thinking about eating and being hungrier than the tamagotchi of a deaf…
According to a study by the University of Cambridge in the United Kingdom, controlling appetite is essential to control obesity and a hormone called Leptin has a lot to do with this.
The hormones that control appetite are Ghrelin and Leptin.
Ghrelin is the hormone that awakens the sensation of hunger and Leptin is the one that sends the signal to the brain that we are already full. If we secrete more Ghrelin than Leptin, we will spend the whole day hungry.
How can we increase the production of Leptin?
There are certain habits, meals and foods that can increase the production of Leptin in our body, let’s see what they are.
1. Consume 30% of what you eat daily as protein
Proteins improve leptin sensitivity, making you feel full faster. The best sources to find protein are dairy, meat, legumes and nuts.
2. Omega 3 increases leptin
Because it helps control glucose levels. You can take it in the form of a food supplement or in fish oil or flaxseed.
2. Do not skip meals
Because if you fast, leptin levels drop. For example, a 36-hour fast significantly lowers leptin levels by 77%, according to a study by Dr. John Berardi, who specializes in the biochemistry of nutrients and the biology of exercise.
4. Eat foods rich in Zinc
Which also increases the production of Leptin. The richest foods in this mineral are red meat, oysters and whole grains.
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Foods that help control hunger
Now let’s see what specific foods help you feel more satiated.
Walnuts
They are a great source of protein, help regulate cholesterol and have a large amount of fiber, which greatly helps control appetite. They are also digested very slowly, so the feeling of hunger also takes longer to appear.
Mint
The smell and taste of mint will help reduce your appetite. Mint sugar-free gum can be good allies. In addition, chewing gum has been shown to greatly help control appetite.
Avocado
It is also rich in fiber, but also in monounsaturated fats that greatly control appetite as long as they are consumed in moderation.
If you implement these tips, you can considerably reduce your feeling of hunger and you can lose weight more easily if you are on a diet.
Green Tea
Thanks to the catechins, which are powerful antioxidants it contains, it helps speed up metabolism and facilitate the burning of fats, but it also directly affects the production of Leptin, making it ideal for fighting hunger.
Oatmeal
In just half a cup of oatmeal, we already have 5 grams of pure fiber, it also helps increase the production of cholecystokinin in the body, which also helps control appetite in some people.