What to do if you constantly want to eat? This is an urgent problem for many women and men. But few people know that the hormone ghrelin plays an important role in controlling hunger. The more ghrelin in the human body, the stronger the appetite. It becomes difficult to resist the desire to eat, as people are powerless against nature. But there are a few tricks that will help control the feeling of hunger by influencing the physiological processes of the body. Following a few simple rules, you can take power over your appetite.
Suppress hunger
Many people who have an overweight problem are interested in what is the hormone ghrelin? How to reduce and how? As it turned out, the use of certain foods and drinks can trigger an active process in the body's production of the hormone of hunger. As a result, a person has a brutal appetite, which is simply unrealistic to ignore. Often people say that they are hungry, despite a recent snack. Thus, a person appears not only overweight, but also a constant heaviness in the stomach and even serious health problems.
Foods that help you quickly get enough
To quickly get enough of a small portion of food, you need to know what foods should be consumed. Foods that are high in fiber will help stretch the walls of the stomach, resulting in a decrease in the level of the hormone ghrelin. It is necessary to prepare dishes from fruits, vegetables, whole grains or seeds. Such products trigger a hormonal reaction, thanks to which a person is quickly saturated. Avoid items such as pasta, cakes, cookies, and everyone else that has white flour in their composition. Such foods will not help to stretch the walls of the stomach and lower the level of the hormone of hunger.
Omega 3 Fatty Acids
The intake of omega-3 fatty acids plays an important role in improving the metabolic function of the body. High content of these acids is possessed by tuna, trout, pine nuts, cabbage, and also flax seeds. Eating these foods will help control the hormone ghrelin. In addition, they help strengthen the connection between brain cells and leptin (a hormone of saturation).
Balanced digestion
It is important to remember that if there are problems with the gastrointestinal tract, it is first necessary to normalize the balance of bacteria. The consumption of foods containing probiotics will help restore the digestive tract. The best assistants in this difficult task are a variety of natural yogurts, onions, bananas, garlic and pickled vegetables. They help the stomach digest food faster, and also control the peptide hormone of hunger, which is responsible for the metabolic and endocrine functions of the human body.
Drinking plenty and eliminating fat
To normalize the work of the stomach, it is extremely important to drink plenty of water. It not only removes harmful toxins from the body, but also helps reduce hunger. In addition to ordinary water, nutritionists recommend drinking green tea. It contains an important antioxidant, with which you can increase the level of cholecystokinin (a hormone that reduces appetite). In addition, you should not abuse fats, as the hormone ghrelin "loves" them very much. If fats predominate in the human diet, then as a result there is an increased feeling of hunger and a decrease in the sensitivity of taste buds.
Long Saturation Products
To be in good shape all the time, you need to know about helpers such as long-lasting foods. They stay in the stomach much longer than others. Meat belongs to such products, but they should not be abused, since it gives a rather strong load on the digestive system. There are many dishes that remain in the stomach for a long time due to their special structure. They do not harm digestion and control the peptide hormone of hunger. Such dishes include mashed soups, as well as a variety of cocktails made from fruits and vegetables. It is important to know that if you take the same products and cook them in two different ways, the result will be completely different. Dishes prepared in the usual way will be digested by the body twice as fast as those that are mashed. The best way is to whip soups and smoothies with a blender.
Limited fructose intake
Foods that are high in fructose interfere with the production of leptin, which promotes rapid saturation. As a result of eating such food, a person has a strong feeling of hunger, which is difficult for him to cope with. As a result, the body receives a lot more calories than required. But fructose cannot be completely ruled out. You just need to monitor its amount in consumed vegetables and fruits.
Quality sleep is an important part of a healthy diet.
Studies have shown that the hormone ghrelin can increase as a result of lack of sleep. A person should sleep at least seven hours a day, then the digestive processes will not fail, and the feeling of hunger will be significantly reduced. Those people who are constantly sleep deprived often overeat, and also feel heaviness in their stomach.
Sport is the key to health
The problem of excess weight, unfortunately, does not cease to be relevant. Many people either go on strict diets or deplete their body with intense physical exertion. While it is very important to maintain a balance in everything: in nutrition and in sports. Regular training will help keep ghrelin hormone in check. How to reduce and how to stop the increase in its level in the body? First of all, you need to play sports every day. Exercise should be given at least half an hour. A balanced diet and frequent workouts will help quench your appetite and reduce the size of your stomach, which will lead to weight loss without harming your health.
Say no to stress!
Scientists have proven that cortisol, which is a stress hormone, causes a person to crave foods rich in carbohydrates and fats. Often people try to relieve nervous tension by consuming a lot of sweet or starchy foods. But as a result, there is only one more problem associated with being overweight. Therefore, it is extremely important to monitor not only the physical, but also the moral state. Hiking in nature, calm, quiet music, meditation, relaxing massages will help relieve stress. It is necessary to take care of yourself and not let stress take control of the mind.
Ghrelin - friend or foe?
The appetite hormone ghrelin in many people causes negative associations. But he is an indispensable mentor in those things that relate to proper nutrition and a healthy lifestyle. You just need to listen to your body. Losing weight and maintaining a great fit is easy. You do not need to exert exorbitant efforts and strictly limit the use of any products, as well as engage in sports for wear. Such actions will not lead to good results, because everything in life should be harmonious. With a balanced diet, as well as regular and light physical exertion, an excess of the hormone ghrelin does not threaten a person.