4 tricks to avoid eating between hours without hunger

Said Nava University Clinic: “”The Satisfaction This indicates the absolute feeling we experience after eating, that state indicates that we have taken enough foods and nutrients, and, in turn, we prevent ourselves to continue eating“. Here we have explained Policies Will be involved in this process and 4 Nutritional Tricks Should not be cut between hours without hunger.

How to “cheat” your belly to avoid peck between hours without hunger

Avoid Peck between hours Maintaining a balanced and healthy diet is a great challenge. Fortunately, Scientific studies Identify the effect of some nutritious tricks to control Hunger Without needing Time.

The key here is to be satisfactory, it is important to know for this Biological and psychological procedures Intervene in this process. But before furthering this item, we will share some Nutritional tips There is an approval of Science. Note:

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1. Choose for healthy and planned snacks

Select Healthy snacksAre rich in dietary fiber, lean proteins and good fats: preferred nutrients Satisfaction And reduce the consumption of Empty calories Later in the meal.

Some good options for Food They are fruits, vegetables, nuts or natural yogurt. These foods reduce the temptations of resorting to rescue products that are compromised Peso.

So, these are Snacks Saludables They can help Lose weightAt the same time they contribute to control Hunger And control the level Blood glucose.

And and Study Posted Nutrition Journal It was found “Compared to snacks with high fat content, Eat less dense and protein -rich snacksYogurt improves appetite control, reduces posterior food in satisfaction and healthy women. ”

2. Eat slowly and conscious

A. Investigation Published in Nutritional magazine Showed it Speed Affects the perception of satisfaction while eating.

He is Study He suggested ”Older Cheevs and Number of snacks And one Slow external rhythmic stimulation Extend the duration of meals in healthy matters. ” In addition, these interventions are useful to reduce the risk Eating excessively.

3. Take enough water

Often, the Said It is confusing Hunger. So, the Nutritionists Indicate that the basic measure to prevent Peck between hours It keeps the body very hydrated. Helps control enough water during the daytime Hunger And prevent consumption Food They compromise food.

4. Maintain regular food schedule

Establish Regular dining schedule Contributes to sorting levels Blood glucose And have to have Hunger. Actually, the Spanish Nutrition Federation Recommends to do Four meals per dayPlan menus to avoid at least, and for hours of unhealthy foods.

Other factors that affect pinking between hours

Hey Two items Many times have been ignored, which increases the desire to eat unhealthy food between hours. On the one hand, the Lack of sleep It adversely affects hormones that control hunger, which increases Feel hungry.

On the other hand, Too stress This causes emotional food consumption. Hence, Nutritionists They recommend to practice Relaxation techniquesMeditation or yoga can maintain cortisol levels well and as a result, the impulse of eating between hours can be reduced.

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Mechanisms involved in satisfaction

“The exploration of a series of biological and psychological mechanisms that interact to control food intake to the understanding of satisfaction ”Explains Clinic University of Navara.

From the point of view PhysiologicalBy eating food, these are broken The digestive systemWhere their nutrients are absorbed and distributed Body cells. In this process, chemical codes are produced, they are sent The brain To communicate andI have achieved the satisfaction degree.

Los Hormones They play a key role in the process of maintaining an internal energy balance. For example, the Gilin Hunger stimulates the feeling; However Leptin It creates satisfaction. Other hormones involved in the control of Satisfaction They are: insulin, cholecystoquinin (Cck) and YY peptide.

These are signs of releasing these Hormones They understand HypothalamusThe part of the brain that controls Hunger and satisfaction.

In addition to physical procedures, “lSatisfaction is also affected Mental and environmental factors. Experiences and emotions associated with food, as well as cultural and social rituals affect us Perception of satisfaction“Ends Nava University Clinic.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.