It’s all about what you are eating.
When the stomach is empty it produces a hormone called ghrelin, which causes hunger and fuels food cravings.
The trick to keeping your appetite and cravings under control is to limit this hormone production by keeping the stomach full and eating wholesome foods that satisfy your appetite.
Adding spices to your meals is a simple and effective way to control your appetite. Spices such as turmeric, mustard seeds and cinnamon have been said to burn fat deposits in your body and speed up the metabolism, however this must also be combined with portion control to be effective.
Spices such as cayenne pepper increases the body’s heat, which in turn burns fat deposits. Garlic is a spice that suppressing the appetite as it sends signals to the brain that the stomach is full.
Apples contain soluble fibre called pectin, which reduce the amount of sugar absorbed into the bloodstream after a meal.
This makes apples one of the best snacks to have when trying to keep the calories down whilst keeping your natural sugar levels high to avoid the mid afternoon slump (which can also tempt binge eating and sugar cravings).
As well as the pectin, apples contain a high amount of fibre, which helps you stay fuller for longer, ultimately suppressing your appetite.
Learn to feel full
Often when we sit down to a meal we are too distracted by our company, books, TV or work to accurately assess the portion size we are eating and how quickly we are eating it.
It is vital to take the time to listen to your body whilst eating and give your digestive system the best chance at dealing with the food.
Your stomach can hold up to 4 litres and once you are full, your stomach will release certain chemicals to let the brain know it’s full. The problem is that it takes the brain 20 minutes for it to receive the message loud and clear. Key – take your time when you are eating.
Stock up on healthy fats
Skinny fats, also known as good fats or healthy fats, are found in foods such as eggs yolks, avocadoes, fish and nuts. The healthy fats found in these foods are called monounsaturated fats or polyunsaturated fats (also known as omega-6). It is essential for the body to receive an adequate amount of good fats in order to maintain energy stores. As well as this, good fats enable the body to transport, store and absorb the fat-soluable vitamins A,D, E and K.
Dose up on Vitamin D
Michael Holick, a professor at Boston University medical center believes that vitamin D deficiency is “one of the most commonly unrecognized medical conditions”.
When you don’t have adequate levels of vitamin D your body will want to eat more and store more fat because it is entering survival mode, much like when you starve yourself.
Foods containing high doses of vitamin D include fish, orange juice, cheese, beef liver, egg yolks and certain mushrooms.
BB Intern Lauren Walker
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