The appearance of satiety usually occurs when the body sends saturation signals. The feeling of fullness created by the fullness of your stomach when you eat occurs through the signals sent to the brain as a result of the changes in the level of hunger hormones related to the digestion of food in your intestines. is power. As a result, although the body continues to send satiety signals, the mind ignores these signals, causing the act of eating to continue. This is most common in individuals with insulin resistance. Fluctuations in blood sugar levels and resistance in insulin secretion may be one of the biggest factors in the delayed feeling of fullness.
1.Slowing down the eating process, paying attention to your sensations while eating and eat slowly; It can help you realize your feeling of fullness better.
2. Engaging in non-meal activities with distractions such as watching TV, texting, talking on the phone during the meal can distract your mind from focusing on your sensations during eating and may make it difficult for you to notice your fullness. Therefore, consuming your food in a calm environment and eating your food slowly can help you notice fullness more easily and prevent the habit of overeating.
Controlling the Feeling of Hunger: Eating at the Right Time
The time elapsed after your previous meal or snack determines your level of hunger and satiety.
Although the feeling of hunger is initially felt with warning signals, it increases over time and may cause stomach cramps and your daily routine may also disturb you. In addition, when you are hungry for a long time, it may cause you to turn to simple carbohydrate snacks that provide short-term satiety by lowering your blood sugar level.
If there is a short time left for the main meal; instead of small-volume high-energy snacks, alternatives to drinks such as coffee with milk that will soothe your hunger It may also be appropriate for you to prefer
If there is more to the main dish; For those who like salty snacks, using cheese on wasa can reduce stomach acid and provide quality protein intake. For sweet lovers, adding fruit to yogurt can be a nice snack alternative that also supports your digestive health.
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