Nutrition and Diet Specialist Dilan Eker, who explains 10 ways to prevent hunger crises, said: "The feeling of thirst and the feeling of hunger can sometimes be confused with each other. Therefore, on the days when you eat too much, you are likely to drink too little water. When you feel hungry, drink 1 large glass of water and wait 5 minutes." he said.
In frequent hunger crises, medication may be required under the supervision of a doctor, if necessary, after laboratory tests. "Whether it is insulin resistance or faulty eating habits, regulating nutrition is an essential way to prevent this problem," he said.
STAY AWAY FROM REFINE CARBOHYDRATES
During hunger crises, blood pressure We generally turn to floury and sugary foods because they increase blood sugar rapidly. However, these refined carbohydrates cause sudden increases and subsequent decreases in blood sugar. Warning that “A sudden drop in blood sugar means that you turn to these foods again,” Eker continued his words as follows:
“To break this cycle, avoid the consumption of white flour, sugar and white bread in your general diet. Consume complex carbohydrate sources such as oats, whole grain bread and fruit in moderation and combine them with a protein source such as meat, milk and eggs.”
WATCH THE NUMBER OF MEALS!
Do not eat until you are hungry. However, do not stay hungry enough to have an eating attack. If frequent meals cause you to eat more, eat infrequently and avoid frequent snacking. On the contrary, if your blood sugar tends to drop 3-4 hours after a meal and you experience eating attacks, eat small and frequent meals. Proper nutrition is individual; It varies depending on the person's physiological state and nutritional habits. If you are experiencing hunger crises, getting support from a nutritionist will help you achieve the most appropriate eating pattern.
DRINK 1 GLASS OF WATER WHEN YOU FEEL HUNGER
The feeling of thirst and hunger can sometimes occur. can be mixed together. Therefore, on days when you eat too much, you are likely to drink too little water. When you feel hungry, drink 1 large glass of water and wait 5 minutes. Most of the time you will realize that you are not actually hungry. If you still feel hungry, have a balanced meal.
FIBER IN YOUR DIET INCREASE THE CONTENT
Foods with high fiber content delay the emptying of the stomach and thus help prevent sudden hunger crises. Include raw or cooked vegetables, which are rich in fiber, in your meals. Consume 2-3 portions of fruit and at least 4-5 portions of vegetables every day. Remember that legumes such as chickpeas and beans and whole grains such as oats and bulgur are also sources of fiber.
CONSUME PROTEIN AT EVERY MEAL
Proteins have a long digestion period and cause hunger crises. They do not cause blood sugar fluctuations that cause For this reason, Eker emphasizes that you should consume one of the protein source foods such as meat, fish, legumes, eggs and yoghurt at every meal.
1 PORTION OF FRUIT AFTER THE MEAL
Avoid the wrong idea that eating fruit after a meal will make you gain weight. If you are having a sweet tooth, eating an apple containing approximately 60 calories after a balanced meal can save you from eating a 600-calorie cheesecake.
BENEFIT FROM GREEN TEA, COFFEE AND CINNAMON
Cinnamon helps balance blood sugar and prevent eating attacks by improving insulin sensitivity. You can add cinnamon to water or tea, or sprinkle it on fruit or yoghurt. Consuming 1-2 cups of unsweetened coffee and green tea a day also helps control appetite.
TAKE CARE OF GETTING ENOUGH SLEEP
Inadequate sleep affects appetite hormones and increases appetite and appetite. It increases the time it takes to eat. Another important problem it causes is that it also increases your addiction to carbohydrates. Make sure you get enough sleep to regenerate the body and regulate hormones. Although the average sleep time for adults is 8 hours, it is enough for you to feel fit and wake up easily.
EXERCISE AT LEAST 150 MINUTES A WEEK
Regularly. Physical activity is as effective as medication and diet in breaking insulin resistance, which can cause eating attacks. Do moderate-intensity exercises (such as brisk walking, cycling) for at least 150 minutes a week and make it a lifestyle.
THE MIGHT BE EMOTIONAL HUNGER YOU'RE FEELING
The hunger you feel may not be a physiological hunger, but an emotional hunger. First of all, it is important for you to realize this. Don't turn eating into therapy. Find different activities that will satisfy emotional hunger. Solving puzzles, meditating or going for a walk can be stress reduction methods that are calorie-free and even burn calories.
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