Specialists from the Department of Psychology at the University of Minnesota conducted one interesting study. As a result, it was revealed that the eating behavior of a person still hides many secrets.
For example, scientists are interested in the question: when we are under stress, what exactly makes us “stick” with its not the most useful products? As a result of numerous studies, it was revealed that when our brain is anxious, it needs sugar.
On the other hand, in many cases it is simply a matter of the absence of normal self-esteem. We are trying to disguise the general dissatisfaction with life with the minute joy of eating. Unfortunately, this feeling passes very quickly.
Therefore, before using our advice to help control the feeling of hunger, you should first of all pay attention to your mental state. How are things with love for yourself? If something prevents you from being happy, it will be very difficult to overcome the habit of “seizing” problems.
So, we go directly to the tips. They are so effective because they act in two directions. Firstly, they help to maintain a feeling of fullness for a long time and, thus, to avoid temptations. Secondly, they improve overall well-being. And because it is especially effective in the presence of psychological problems. Try to follow them, and you will not regret!
Eat 5 times a day
In most healthy diets, it is recommended to divide the total amount of food into 5-6 meals. It is easier to control calories, and therefore weight. At first glance it seems that you will eat more, but in fact this tactic is aimed at accelerating the metabolism and helps to better control the feeling of hunger.
When you eat a small portion of food every 3-4 hours, it helps stabilize glucose levels and, therefore, suppresses the desire to eat something extra. In addition, it improves the digestive process.
Drink plenty of fluids
It is not only about water, but also about tea, soup and other liquids. They fill the stomach and thus relieve food anxiety. In addition, the dehydration of the body directly affects our mental state.
That is why such recognized experts as Professor Luis Serra-Mahem, President of the Spanish Association of Sciences on Nutrition, remind: if you do not drink enough liquid, the result will be apathy, lethargy, and deterioration of cognitive processes – memory and concentration.
Add more fiber to your diet
Foods rich in fiber contain complex carbohydrates, which are the main source of energy for our body. Nevertheless, the main useful property of fiber is that it gives a feeling of fullness for a long time. And so you can easily hold out until the next meal without snacking.
However, such foods contribute to the natural breakdown of “bad” cholesterol (LDL) and help prevent problems such as constipation. So, here is a sample list:
- Whole grain cereals
- Nuts, seeds and dried fruits
- Green vegetables
- Peeled fruit
- Vegetable drinks
Use foods that are sources of tryptophan
This substance plays a key role when it comes to controlling nutritional anxiety. Tryptophan is an amino acid that is involved in complex metabolic processes, and then transformed into serotonin.
A study at the University of New South Wales (Sydney, Australia) found that foods rich in tryptophan are important for overall well-being. At the same time, some of them help to maintain normal balance of the microflora of the stomach and intestines.
Thus, once in the body, they effectively fight food anxiety and hunger. This is due to the fact that they improve mood and relieve the feeling of depression. Not for nothing is serotonin called the “hormone of good mood.”
What products contain tryptophan?
- Animal proteins (meat, fish or eggs)
- Dairy products
- A pineapple
- Nuts and dried fruits
Eat slowly, chewing food thoroughly.
We are constantly in a hurry somewhere and are used to doing everything on the go, including eating. Many have forgotten about the good habit of eating slowly, without being distracted by anything. Therefore, even after you have eaten densely, hunger can quickly return.
The fact is that when you eat quickly and at the same time, for example, look at the phone, the brain is distracted and does not receive a signal of saturation. In addition, it is bad for the digestive process. If a person chews food badly and it enters the stomach in rather large chunks, it slows down its absorption.
So, to control hunger and food anxiety, remember these rules:
- Take a deep breath and exhale a few times before moving on to the next dish.
- Carefully look at the food to understand exactly what you are going to eat.
- Eat slowly, chewing each bite carefully.
- Place the cutlery on the table while you are chewing. This will help you eat more slowly.
Picture Credit: gardiept