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To reduce hunger it is important to avoid skipping meals, increasing the consumption of fiber-rich foods and drinking plenty of water. Some foods also help control hunger, such as pears, eggs and beans, as they increase the feeling of satiety for a longer time and can be included alternately in the daily diet.
In addition to food, a good night's sleep is also important for the production of hormones, essential for the proper functioning of the body, avoiding anxiety and the need to eat at all times.
1. Eat every 3 hours
Eating every 3 hours prevents hunger, as the body is always satiated, in addition to helping to reduce the amount of food to be eaten at the next meals. When the person is hungry, the tendency is to eat more and, usually, the desire is to eat caloric foods, such as sweets, contributing to weight gain. Therefore, small meals should be eaten every 3 to 4 hours.
Some examples of good snack options are preferably unpeeled fruits, whole grain cookies, whole grain bread, and dried fruits like nuts, almonds or peanuts.
2. Consume too much fiber
Fibers are present mainly in fruits, vegetables and whole foods. They make the stomach more full, and prolong the feeling of satiety after meals. Strategies to increase fiber consumption are to buy rice, pasta, bread and whole grain cookies, seeds like chia and flaxseed to put in juices or yoghurts, occupy at least half of the plate with salad, especially raw salads, and eat at least 3 fruits per day.
3. Eat before bed
Eating a small snack before bed can help prevent hunger at night. A good tip to eat before bedtime is chamomile or lemon balm tea with a whole wheat toast, as the tea soothes and prepares the body for sleep and the toasted bread gives satiety, preventing hunger during the night.
Other snack options may be a cup of unsweetened gelatin, plain yogurt or a scrambled egg, for example.
4. Invest in good fats
Many people, when dieting, restrict the consumption of fat a lot, which usually increases the feeling of hunger. However, it is possible to include "good" fats in your daily diet, which can be found in fish such as salmon, trout and tuna, in olive oil or flaxseed oil, in fruits such as avocado and coconut, and in dried fruits such as peanuts, walnuts and almonds, for example.
These foods provide more energy to the body, preventing cardiovascular disease and improving memory.
See which foods high in fats are good for your heart.
5. Drink water
You should drink plenty of water because the signs of dehydration in your body are similar to signs of hunger. Thus, increasing the consumption of water, teas or juices without sugar helps to prevent the feeling of hunger, in addition to improving the functioning of the body and the health of the skin.
6. Sleep well
It is during sleep that the body flushes out toxins and produces hormones essential for the body's balance. Without sleep, your body will end up needing more food to produce energy and supply the need to stay alert, so it is common for people with insomnia to get up in the middle of the night to eat.
7. Foods that inhibit appetite
Some foods have the property of inhibiting appetite, such as pear, pepper, beans, egg, cinnamon and green tea. These foods must be consumed daily to reduce appetite, as they are rich nutrients essential for the proper functioning of the body.
Also watch the following video and see how to introduce foods that decrease appetite into your diet:
8. Stop drinking sodas
Soft drinks are rich in fructose, a type of sugar that when consumed in excess causes the reduction of the hormone leptin, which gives the body a feeling of satiety. Thus, people who consume many soft drinks end up feeling hungry more often. Another substance rich in fructose is corn syrup, found in processed foods such as honey, ketchup, cakes, brownies and cookies.
9. Take supplements
Some supplements that can help reduce appetite, such as spirulina or chromium picolinate, should be taken according to the instructions of the doctor or nutritionist.
It is important that, in conjunction with supplements, a healthy and balanced diet is performed, as well as frequent physical activity, to maintain weight and avoid the rebound effect when supplements are stopped. See other examples of weight loss supplements.