How To Control Your Appetite
What exactly do we mean by appetite? It is actually the desire to eat food. What you eat, when you eat, how you eat and even whom you eat with can influence on how much food will be consumed. These factors determine how much weight you will loose. If you are craving for food and are hungry constantly , then loosing weight would be a difficult proposition. The key to weight control and loss is to curb the cravings for food i.e control your appetite.
Here are a few ingredients that can help you in curbing your appetite
Protein
Protien is one of the key ingredients that can suppress appetite. A high protein diet can do wonders in curbing appetite even if the number of calories consumed is very high. Scientists have discovered that it is not really necessary that Carbohydrates should be cut from the food. What is necessary is the imbibing of a large percentage of protein.
Carbohydrates
If you are used to eating refined carbs polished rice or white bread, chances are high that you will be consuming more food than those eating unprocessed carbohydrates like brown rice or normal oatmeal.
Vinegar
Vinegar is a great appetite controller. It does so by blunting the rise in blood sugar levels. According to the Arizona State University, two tablespoons of vinegar, taken twice a day before a high carbohydrate meal, helped participants lose an average of two pounds in four weeks. In another study, vinegar before a meal helped participants consume 200 fewer calories at their next meal.
Head researcher Carol Johnston says to look for vinegars that contain 5% acetic acid, the ingredient believed to be responsible for vinegar’s effectiveness. According to David Mendosa, diabetes expert, sweet and mild vinegars like apple cider, balsamic, and rice vinegar may not be acidic enough. He recommends red or white wine vinegar. Our local cane vinegar may be harsher in taste than more expensive vinegars but should work just as well. A salad with vinaigrette dressing is a healthy and delicious way to control appetite and blood sugar.
Volume of Food Satiety research has shown that the volume of food you eat is directly linked to how full you feel after a meal. As soon as the volume of food in your stomach reaches a certain size (it’s different from one person to the next), certain sensors in your stomach tell your brain that you are full. There are other factors that tell you when to stop eating but volume of food seems to be a major player in that decision. Food that is bulky but low in calories is called a low energy density food. It has a small amount of calories in a large serving. It usually contains a high amount of water and fiber and is low in fat. An example would be a medium-sized orange, which has approximately 60 calories. A high energy density food has a lot of calories in a small serving. It usually has a lower water and fiber content and a higher fat content like a tablespoon of mayonnaise, which has about 100 calories.
By eating food that is high in water and fiber, you can lose weight without starving or depriving yourself. Eat more foods that are naturally rich in water, such as fruits, vegetables, low-fat milk, and cooked grains, as well as lean meats, poultry, fish, and beans, soups, stews, casseroles, pasta with lots of vegetables, and fruit-based desserts.
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