Important tips to control appetite.
- Eat meals rich in protein : because it helps you feel full for a longer period of time because it takes longer to digest compared to carbohydrates and fats, by making sure to include sources rich in protein in each meal, such as eggs, chicken, fish, lean meats, legumes, and Greek yogurt.
- Drink water before meals : because this can help reduce the feeling of hunger and thus reduce the amount of food eaten, and it is preferable to drink two cups of water 30 minutes before each meal to help control appetite and reduce calorie intake.
- Eat fiber in sufficient quantities : because this enhances satiety because it increases the volume of food without adding a lot of calories, so be sure to choose foods rich in fiber such as vegetables, fruits, legumes, and whole grains such as oats and quinoa.
- Eating small : frequent meals at regular intervals helps maintain stable blood sugar levels and prevents feeling very hungry, try to eat 5-6 small meals throughout the day instead of three large meals.
- Get enough sleep : as lack of sleep affects hunger hormones (leptin and ghrelin), which increases appetite and leads to eating more food. Try to get 7-9 hours of good sleep every night to help regulate the hormones that control hunger and satiety.
- Avoid added sugars and refined carbohydrates : as they can cause rapid increases in blood sugar levels followed by rapid decreases, which leads to feeling hungry. You should reduce your intake of sweets, soft drinks, and processed foods, and choose complex carbohydrates such as oats, brown rice, and sweet potatoes.
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