5 ways to keep control over your hunger during the day
There are a number of things that can derail your diet, but all potential pitfalls usually come back
to the same root sensation: Hunger!
Controlling your appetite and keeping your hunger subsided is one of the hardest things to do
when it comes to getting results. Here are 5 ways to tame your appetite – for good!
#1: EAT YOUR BREAKFAST
Eating breakfast within about 30 minutes of waking up can have a significant impact on how much
you eat and how hungry you are the rest of the day.By the time you wake, your body has probably
gone without food for about 6 to 8 hours, so skipping breakfast will just prolong the time your body
has received any fuel. Deciding what to eat is pretty simple – protein like whole eggs and a
complex fibrous carb like oatmeal are a great start. Protein provides your muscles with amino
acids,while oatmeal provides a source of satiating fiber.
#2: FIBER IT UP
Keeping your hunger subsided between meals is a lot easier with a diet that is high in fiber. Fiber
helps slow down gut digestion, allowing for a slow sustained release of nutrients into the blood
stream. The recommended daily intake of fiber in a man’s diet is 38 grams per day. This can be
accomplished by eating fiber rich green veggies like broccoli, kale, cauliflower and spinach, along
with whole grains like oatmeal and non-starchy root veggies like squashes and sweet
potatoes.Eating a diet high in fiber not only helps keep blood sugar balanced, it also helps clean
out the intestines by reducing toxins and estrogen-like compounds that can have a negative impact
on your hormon levels.
#3: EAT REGULARLY
At one time, eating regularly was thought to help increase metabolism but this is not true. The real
benefit of eating regularly is that it helps keep your blood glucose levels balanced. When your
blood sugar levels are in-check, cravings and hunger are kept to a minimum. For optimal results,
eat 5 to 6 meals daily about 3 hours apart. Be sure that each meal provides a source of satiating
protein fibrous veggies, and at least 2 to 3 of those meals should provide a source of complex
carbs like brown rice or whole grains.
#4: CUT OUT SUGAR AND ALCOHOL
Sugar raises blood glucose levels and causes a release of insulin,which clears the sugar from the
blood to be stored in either fat or muscle. This action results in an immediate drop in blood sugar
levels, and subsequent increase in hunger and cravings! Alcohol isn’t much better. Drinking alcohol
causes your body to switch from metabolizing food to metabolizing alcohol, ceasing other
processes like fat burning and muscle building. It can also have a serious impact on your sugar
cravings! Blood sugar levels can drop, since your body can’t metabolize carbs because it is too
busy processing alcohol. Cut these two toxins out of your diet if you’re serious about results.
#5: DRINK MORE WATER
Keeping yourself hydrated is perhaps one of the easiest ways to reduce your appetite and keep
hunger in control. Dehydration can often be misinterpreted as hunger. Avoid dehydration altogether
by drinking at least 3 to 4 liters of water every day. Drinking plenty of water can also ensure your
food is being processed properly, your metabolism is running optimally and those nutrients your
muscles need are getting delivered.The best time to drink water is before your meal or at least 2
hours after the meal when it has completed the food digestion When you drink during the lunch or
just after,the gastric juices thereby loose their activity,delaying the digestion and feels bloating for
several hours!
Mitsaris kostas
Certified Personal Trainer
Sport&Fitness Nutrionist
