Nutrition is an important issue that has a deeper meaning than “eating”. What, when, with what, in what quantities and how you eat – raw, cooked, fried, frozen – what chemicals get into what you eat and appetite management are just as important as reading the nutritional value label on the back of the package. Sometimes our appetite gets triggered in the times when you don’t really need nutrition. There may be planty of reasons to that. It’s okay to eat only for pleasure some times but we shouln’t forget that we eat to “feed” our body. Here are some tips to know your appetite better so that you can keep it in check.
Do the Broccoli Test
Hunger and thirst trigger the same kind of signals in your brain, which can cause you to eat when your body really needs water. We usually respond to our bodies’ needs with food, even though it’s not what they are looking for. Eating sugar and fat increases dopamine levels in our brains in the same way as cocaine, heroin, and other opioids, which is also responsible for the reward mechanism that triggers most addictions. This may explain why some people have such a hard time dieting.An article published at the Harvard Medical School notes that “comfortable” foods (not to be confused with comfort food) can temporarily reduce stress but can lead to a habit that causes weight gain, health problems and sleep loss.So how do you stop emotional eating? Ask yourself “Would I go for broccoli right now?” If the answer is “yes”, you are probably physically hungry. If the answer is “no,” you may be trying to cope with certain emotions, or just looking for a distraction. Use this opportunity to face the reason why you may be peckish and find out what you really need.So if you notice that you are about to eat emotionally, ask yourself:
- What’s really bothering me? What am I really hungry for?
- What can I do about it?
- Why am I not doing anything about this?
Foods That May Trigger an Appetite
While you find yourself spending more time at home, you may feel the urge for a snack. It happens and that’s fine! What you don’t want to do in the end is to eat foods that will eventually leave you wanting more. Seriously, there are foods out there that will make you feel even more hungry. Here, we’ve compiled some of them. Instead, replace them with healthy, satisfying snacks!
Cheese
Humans are programmed to give an opioid response to a casein found in milk, so babies will maintain their desire to consume adequate amounts of breast milk. Cheese, a form of concentrated milk, also causes this effect. There are very high levels of protein compounds, called casomorphins in cheese. Combined with the amount of fat and salt, it’s what’s responsible for the popular cheese obsession.
Juice
Juices are calorie-containing beverages. It raises your blood sugar and leaves you hungrier than before. Studies suggest that calories from juices are not nearly as fulfilling as foods, so stay hydrated and eat whole fruits and vegetables while all their fibers are still on them.
Fruit Smoothies
When smoothies don’t contain protein or vegetables, they’re just fructose. The result is a rapid rise in blood sugar followed by a hard drop. Also, their calories are often too low to really fill you up, leaving you needing more.
Foods Labeled “Healthy”
We tend to overeat foods that are labeled as healthy, according to a recent report published in the Journal of the Consumer Research Association. Be wary of these label claims and always check the ingredient list before purchasing. Of course if they’re fine go ahead and eat them, but don’t be overconfident and always eat in moderation!
Granola Bars
Traditional granola bars are usually made from just sugar and hydrogenated oils and don’t contain protein (the stuff that fills you up). Their calories are generally lower than a traditional meal and are not a meal replacement. The flavor is enough to whet your appetite, but it also keeps you from filling.
Artificial Sweeteners
Now here’s a food category that you should swear by completely because these have been scientifically proven to be one of the worst foods that make you hungry. And remember, just because it’s “sugar-free”, it doesn’t mean it’s good for you. Always check the label to see if your snack is artificially sweetened. In addition to causing abdominal pain and discomfort, artificial sweeteners will trick the reward mechanism in your brain into thinking you are doing well.
Chewing Gum
The act of chewing actually tricks your body that the food is going down, which means that the gastric juice is being prepared in the stomach. When there is no food down there, the stomach begins to shake with nothing inside. Chewing gum also makes you peckish.
Low-Fiber Foods
Many of the foods that make us feel hungry right after a meal are overly processed, refined and deprived of the benefits of fiber. Why is fiber so important? Because fiber slows down the absorption of the food into the bloodstream. When foods are low or lacking in fiber, they quickly pass through the stomach and into our blood, causing a steep insulin spike. Insulin is released to initiate the digestive process and remove sugars from the blood. Therefore, eating foods that accelerate the insulin response are things that make us hungrier in the long run.
Foods That Help Manage the Appetite
High-Protein Foods
Eating more proteins could improve your feeling of satiety, manage your appetite better and support fat burning. For example, a weight-loss study compared two breakfasts that were identical in calories: one consisting of eggs and the other a bagel. Participants eating breakfast with eggs lost 65% more weight and 16% more body fat over the eight-week study period. Additionally, a high protein diet could support maintaining muscle weight especially when the overall calorie intake is restricted for weight loss.
Fiber-Rich Foods
High fiber intake stretches the stomach and slows the release of satiation hormones. In fact, fiber-rich legumes like peas and lentils could significantly increase the feeling of satiety compared to other meals.
Ginger
Ginger has been associated with many health benefits including reducing blood sugar levels as well as feelings of appetite. According to a study, consuming only 2 grams of powdered ginger in hot water before breakfast considerably increased the participants’ feeling of satiety after their meal. You can also use fresh ginger in your meals&smoothies
Colorful Spices
Ginger is not the only spice that reduces hunger. A recent review examined the effects of capsaicin in hot peppers and capsaicin in sweet peppers. It is reported that these compounds can help reduce hunger and increase feelings of fullness. Even better, capsaicin also was found to increase the number of calories burned after meals!
Omega-3 Fats
Omega-3 oils, particularly those found in fish and algae oils, have the ability to increase levels of the satiety hormone leptin. A diet rich in omega-3 can also increase satiety after meals when calories are restricted for weight loss.
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