How do I feel less hungry
Avoid Cravings: 6 Effective Tips
Table of Contents
- What is cravings?
- Eat right and right
- Avoid cravings with proteins
- Spinach curbs the appetite
- Drinking water makes you feel full
- avoid stress
- Eat consciously
- What if the cravings do come?
- Knowledge to take away
What is cravings?
Cravings - the biggest enemy of anyone trying to lose weight or keep the weight off. In these phases you feel the desire for something sweet, fatty and unhealthy. And then there is usually a lot of work. Without control.
But cravings can be avoided with a few tricks. EAT SMARTER has put together 6 tips for you on how to avoid cravings and keep your weight off.
1. Eat right and the right thing
Hunger - part of the word food cravings - is of course one of the main reasons why food cravings occur. Therefore, you should avoid feeling hungry in the first place by eating enough and regularly. Also, choose meals that contain good nutrients. This is the only way the body gets what it needs and you stay full for a long time.
It can also help that Plan meals ahead for a week. This is how you can avoid cravings by knowing exactly what is being eaten. Because often you let yourself be misled by the situation and then resort to foods that are not good for you. A meal plan can therefore provide security.
2. Avoid cravings with proteins
Protein is very important for losing weight because it keeps you full for a long time, so you eat less in the long term, and can prevent it. They can also prevent muscle mass from being lost.
And the more muscle mass, the higher the calorie consumption - a calorie deficit that's good for you proper weight lossis unavoidable, so it is easier to do.
According to the German Nutrition Society (DGE), the proportion of protein-rich foods in the total diet of adults should be 15 to 20 percent, i.e. around 0.8 grams per kilogram of body weight (1).
Some studies with teenagers showed that a high-protein breakfast was effective in preventing cravings. Another series of research examined how much food cravings can be reduced if 25 percent of the energy requirement is met by proteins.
The result: Cravings were reduced by 60 percent and night cravings by as much as 50 percent (2).
Here you will find great recipes for a protein-rich breakfast.
High protein breakfast ►
3. Spinach curbs appetite
Not only does spinach make Popeye strong, but it can also help with weight loss. Becausespinach contains, like many green vegetables, a substance that can prevent cravings: thylakoids. This delays fat digestion and, among other things, activates the release of the appetite suppressing hormone GLP-1 (3).
Researchers investigated the influence of spinach extract on appetite and cravings: In fact, both were reduced for several hours after the meal. Spinach can also reduce cravings for chocolate and sugary foods by 87 to 95 percent (4).
If you've got an appetite for the greenling now, you'll find it herediverse recipes with spinach.
Recipes with spinach ►
4. Drinking water makes you feel full
Water is also a great help if you want to avoid cravings. Because thirst is often confused with hunger. So if you feel cravings, don't grab a sugar snack straight away, but a glass of water. Perhaps that will dissipate the feeling.
Drinking a lot is also important for the body and can help with weight loss. Studies show that drinking before a meal can help curb the appetite and lose weight, because the stomach filling can, among other things, have a satiating effect.
The German Nutrition Society (DGE) recommends that adults consume around 2.7 liters of water a day - around 1.5 liters of this through drinks, the rest through food (5).
5. Avoid stress
Stress is also a great enemy of those who want to lose weight. Because it often creates cravings. Women in particular are affected by this stress-induced food. Studies show that stressed women eat far more calories and experience cravings more often than women who are less stressed (6).
And why do you say that stress makes you fat? Stress increases the level of cortisol in the blood. This hormone can lead to weight gain, especially in the abdominal region (7).
Here, too, a meal plan can be useful and make eating behavior less stressful. But also try to bring more calm into your life in general, look for a balance to everyday stress - for example through relaxing sport and enough sleep.
Get enough sleep can also avoid cravings. During the day, the hormonal balance fluctuates and affects the appetite. However, these natural fluctuations are unbalanced by too little sleep, which can then lead to impaired appetite and food cravings (8).
People who are sleep deprived are at 55 percent higher risk of becoming obese than people who sleep soundly. Make sure you get enough sleep - this will make you feel more balanced and more stress-resistant (9).
6. Eat consciously
One of the most important tips if you want to avoid cravings: Eat consciously and calmly. Nowadays it is no longer just a matter of eating. The television is on, you work on the side, quickly answering e-mails or checking your cell phone. But that's wrong. It should be eaten consciously.
Only those who consciously concentrate on eating will notice what their own body really needs. Only then do you feel how hungry you really are, when you feel full, whether the dish is satisfactory and so on. More and more people come back to you intuitive eating behavior back: Eat consciously and attentively and listen to the needs of your own body.
Eating consciously also teaches you to differentiate between real hunger and cravings. And then a better decision can be made: Do you grab the unhealthy snacks because you think you need them, or do you give the body one right meal or healthy food with a better nutrient balance.
A six-week study looked at so-called compulsive eaters: They eat uncontrollably at times and stuff everything into themselves. In the research series, they ate consciously and in fact, the binge eating and ravenous hunger attacks fell from four times a week to an average of 1.5 times. In addition, less was eaten during these binge eating (10).
What if the cravings do come?
Should you actually feel a little hungry or the desire for a snack is too great, you can give in to this desire. As always: everything in moderation.
Healthy foods, such as nuts, fruit or vegetable sticks, should best be used when cravings. On the other hand, sugary foods or fast foods should be avoided.
Personal trainer and nutritionist Benjamin Foks also adds: "Against food cravings, it is advisable to eat foods with a low glycemic index. Whole grain products are ideal. Long-chain carbohydrates that are broken down more slowly and therefore last longer. Sugary products that increase insulin secretion should be avoided. If you have cravings, just a handful of nuts can dampen your appetite and promote the absorption of important minerals. "
Knowledge to take away
The main thing to avoid hunger is to avoid hunger. Regular and balanced meals can help, as they keep you full for a long time. A meal plan can also help. In addition, you should never go shopping on an empty stomach.
A protein-rich diet is particularly important here. It keeps you full for a long time and prevents too much muscle mass from being lost. Spinach should also be on the menu: it contains thylakoids, which delay fat digestion and promote the release of appetite-suppressing hormones.
Also, drink plenty of water and reduce the stress in your everyday life. Women in particular eat more often and more when they are stressed. More rest and relaxation as well as plenty of sleep can counteract stress and thus avoid cravings.
In general: Eating consciously prevents food cravings because you learn to listen to your own body. In this way, cravings can be distinguished from real hunger and better decisions can be made.
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