5 tips to stop feeling hungry after eating
Do you feel constantly hungry even after meals? Don't panic: there are simple yet effective tips to feel full.
1. Bet on satiating foods
Certain foods, such as protein and fiber, are known to suppress appetite! And for good reason: When proteins in the gut are broken down in the form of oligopeptides, this sends a message to the hypothalamus that regulates appetite. On the other hand, fibers swell and gain volume in the stomach.
The perfect meal? Vegetables, whole grains, animal or plant proteins!
2. Reducing fats and sugars
An hour after swallowing a hamburger, fries, and soda, are you still hungry? Not surprisingly, these foods have the particularity of having a high glycemic index. They cause the blood sugar level to rise when we consume them. The rate decreases at the same speed and thus the feeling of hunger increases!
3. Drink water
It's no secret that water promotes satiety. Why deprive yourself of it? To stop feeling hungry after eating, it is recommended to drink between breakfast, lunch and dinner, but also glasses of water are interspersed with each meal. Simple and effective way to avoid cravings!
4. Make your meals last
20 minutes. This is the minimum amount of time the meal should last. And for good reason: When you eat, you release a hormone called cholecystokinin, which causes you to feel full. After 20 minutes this hormone sends a signal to the brain that we are full.
How not to finish your plate in a hurry? By taking the time to chew all the food you eat!
5. Mindful eating
Mindful eating, complete program? not necessarily ! This grandiose expression actually hides a method with very simple rules: while eating, you have to focus your attention...on what you eat!
Concretely, it is about sitting at the table, away from the multitude of screens that invade our daily lives, and focusing on the sensations that food gives us. Get out of calorie counting and guilt: taste and pleasure take precedence.
An effective way to gently change your eating habits!