Taking care of yourself is fashionable and if not, say nutritionists and personal trainers who are in constant demand for knowledge to find the perfect diet or workout session. fitness Get quick results. When it comes to sports, the key is to find a useful discipline to avoid giving up and establish a routine based on how many days you go to the gym; And more of the same happens with food, as experts assure The secret to dealing with hunger pangs is scheduling And be faithful to them.
And, while flexibility is always welcome (in fact, it’s the only way to avoid obsessive behavior and enjoy culinary delights), it seems Eating at the same time prevents hunger due to boredomA very common habit that makes us raid the refrigerator at odd times and without any physiological need to support such behavior.
© Spotlight LaunchMetricsIf you are always hungry, revise your schedule
Medicines that have revolutionized Hollywood for their slimming action, experts confirm You just need to respect the timing of eating to control your appetite. Simple as that. And it seems that getting the body in the habit of eating at certain times reduces the temptation to do it impulsively and untimely. It also helps to optimize metabolism and regulate energy or blood sugar levels.
To set your time right, studies suggest that aligning with circadian rhythms equates to success: “We are diurnal creatures, we cannot live with our backs to the sun”Irene Domínguez, Food Technologist and Head of Nutrition at Clínica Palasiet noted.
Experts recommend that along these lines Let’s shape our lives – From sleep habits to physical activity or diet- In moments of light and darkness: “Doing so can improve our metabolism, regulate hunger and satiety, balance hormones, and optimize our body’s general functioning.”
© Getty ImagesHormones are the key to everything
They regulate a variety of essential physiological processes, from regulation of growth and development to regulation of reproduction, fertility, stress response or metabolism. “Meal times that are misaligned with respect to the circadian cycle can alter the hormones leptin, ghrelin, and insulin, increase appetite, and increase the tendency to overeat,” the food technologist warns. To understand the implication of each of them, we explain their functions:
- Ghrelin: It is also known as the “hunger hormone” and is released in the stomach when it is empty to stimulate appetite.
- Insulin: Regulates blood glucose levels, allowing the body’s cells to use them as an energy source. In addition, it plays an important role in the metabolism of carbohydrates, fats and proteins.
- Leptin: Known as the “satiety hormone”, it plays an important role in appetite, energy metabolism and body weight regulation.
To keep them at optimal levels, the Palasiate Clinic explains that the body is more sensitive to insulin during the day, when the ability to process food and feel satiated improves. As for leptin, eating too late interferes with its release and interrupts the brain’s signal that tells us we’re full.
© Getty ImagesBreakfast, lunch and dinner at appropriate times
In practice, it is all about determining the appropriate time to eat the main meals of the day and you will be surprised to see the explanation behind the schedule suggested by the person in charge of the nutrition department at Clinica Palacioate:
- breakfast: It is best consumed within the first and second hours of exposure to the sun to facilitate nutrient absorption. “With cortisol at its optimal level, the digestive system is already naturally ready to absorb food.” Additionally, it would not be a good idea to skip it, as it will trigger feelings of hunger.
- lunch: “I recommend bringing the main meal closer to the afternoon, which allows us to take advantage of the metabolic peak and makes it easier to feel more satiated and with more energy for the rest of the day.”
- dinner: “I recommend every week to eat dinner half an hour earlier until it’s around 8pm. If that’s not possible, at least make dinner very light and easily digestible. In that case we must increase our intake of protein, healthy fats. And breakfast and Complex carbohydrates at lunch, to meet all nutritional needs and maintain satiety.
© AudreyofsStrategies to reduce appetite
Finally, and aside from the schedule, Sergio Martinez, dietitian and regular contributor to Fit Generation, points out some keys that keep the stomach full longer:
- Eat more protein: Protein is known to increase feelings of satiety and reduce hunger. Protein-rich foods will fill you up more and make it easier for you to reduce your total calorie intake.
- Choose foods rich in fiber: They can help increase satiety and control appetite. Soluble fiber, in particular, creates a gel-like substance in the gut that slows digestion and keeps you feeling fuller for longer.
- Get enough sleep: Lack of sleep is a widespread problem in the modern population and it can alter hunger hormones, increase hunger and, above all, increase thirst.
- Manage stress: This can have a direct impact on appetite and unhealthy food intake. Techniques such as mindfulness, meditation and exercise help.
