13 Tips to Cheat Hunger in a Healthy Way

You have decided that you want to lose a few pounds or simply have healthier lifestyle habits. You have started practicing physical activity and are trying to follow a balanced diet. But every now and then there is that hunger throughout the day, making you want to? Escape the diet? and eat the first thing you see ahead ?!

Calm! With good guidance you can fool hunger in a healthy way and stay focused on pursuing your goals (whether you lose weight, shape your body or simply take care of your health). Check out the list below:

1. Eat the salad first: Nutritionist and personal diet Sabrina Lopes explains that eating salad before the main course is essential. The vegetables in the salad are rich in vitamins and minerals, but also have a good amount of fiber that increases the feeling of satiety and decreases gastric emptying. Thus, the person consumes few calories in the appetizer and gets a feeling of satiety, reducing the amount consumed in the main course ?, highlights.

2. Bet on Vitamins: According to Sabrina, home-made vitamins are a good option to fool hunger. This is because they have milk that, being a source of protein, slows the digestion process. The ideal is to combine fruits, skim milk and a cereal. It is always good to beat the vitamin E to consume right after. And avoid the consumption of whole milk ?, explains.

3. Bet on foods rich in soluble fiber: Sabrina explains that there are two types of fibers: soluble and insoluble. • Soluble fibers form a kind of gel when they retain water. Thus, they promote a feeling of satiety and decrease gastric emptying, therefore, help to deceive hunger. Is this type of fiber found in fruits, vegetables, legumes?

Also read: 100 Ways to Cut 100 Calories

4. Consume good fats: Sabrina explains that the presence of essential fatty acids (good fats) in the diet helps, as well as fiber, in delaying gastric emptying. That is, it helps to delay digestion. The main sources of good fats are oilseeds, salmon, avocado and extra virgin olive oil ?, he says.

5. Have a full breakfast: The nutritionist explains that consuming a balanced meal upon waking is essential. This is because there is a long period of fasting before this meal. During this time the body spends its energy stores to maintain basic functions such as circulation and breathing. “At the first meal of the day, we have to replenish stocks and thus ensure willingness in daily activities and food control during the day. When we do not eat a proper diet when we wake up, the stocks are damaged and our body feels the need for calorie replacement foods, which makes us lose control over our hunger?

6. Sleep well: Sabrina points out that several studies show that people who sleep poorly have changes in their hormone levels? which increases hunger and decreases satiety. "These people tend to look for caloric foods and have difficulty feeling satiated, generating a binge eating, which makes it difficult in the weight loss process," he explains.

7. Control Anxiety: Sabrina explains that controlling anxiety is critical. ? Because in anxiety attacks we look for calorie foods and have binge eating attacks? which impairs our process of food reeducation. And often, these attacks become constant causing the person to give up ?, highlights.

8. Eat every 3 hours: This is extremely important, according to Sabrina, for several reasons. In addition to keeping energy levels high, increasing metabolism, decreasing fat storage, it also helps to control hunger during the day. Because when we go for hours without eating and feel hungry, it's a sign that our body needs energy, so the only thing that matters is eating, let's not worry about the quality of the food we're eating. With this, we end up consuming an extra amount of energy without realizing it. The ideal is not to feel hungry ?, highlights.

Read also: How to Lose Weight: A Complete Guide with 16 Reliable Tips

9. Eat slowly: It is important to eat slowly, according to the nutritionist, because the process of digestion begins in the mouth. ? Through chewing we break food into smaller particles and saliva begins the process of digesting some nutrients. When we eat slowly, our bodies stimulate the production of satiety-giving hormones and reduce the production of hunger hormones.In addition, eating slowly avoids gastrointestinal problems such as heartburn, burning, gas, abdominal pain, etc.?

10. Swap candy for healthy options: Sabrina points out that when you want to eat sweets, the ideal is to look for sweeter fruits or bitter chocolates in small quantities. However, a person with a balanced diet hardly arouses the desire to eat sweets. Even because eating sweets is a vicious cycle: the more sweets you consume, the more you have to consume ?, he explains.

11. Drink Water: if you eat every 3 hours but still get hungry, drink water! Is that because the sign of thirst is the same as hunger? which may be confusing you.

12. Eat on smaller plates: It seems strange, but the orientation is to eat in smaller and red plate. This is because the color is associated with warning signs and the orientation to stop at the traffic light. With this, the person tends to eat less.

13. Do exercises and other things you enjoy: Don't have food as your only source of pleasure in your routine. Exercise daily and other activities you enjoy. For example, how about going out for a walk with your friends ?!

And can coffee help fool hunger?

Many people comment that they have a coffee to fool their hunger, either in the morning or in the afternoon. But is this custom grounded? Is coffee really a healthy way to fool hunger? The subject generates controversy.

Sabrina points out that some studies say that drinking coffee releases some endorphins in the body, increasing the feeling of satiety and thus deceiving hunger. However, because it is rich in caffeine, coffee can alter the motility of gastrointestinal transit, causing future problems such as gastritis. So, in my view, is it good to avoid coffee consumption for this situation ?, he explains.

For this and other reasons, the ideal is always to have the guidance of a nutritionist. The professional will provide you with a complete menu tailored to your needs and preferences, as well as important tips to circumvent hunger peaks throughout the day (if they arise).

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