How to reduce appetite and eat less

How to reduce appetite? First of all, you should follow the recommendations of healthy eating.

It is also worth excluding from the diet foods that increase appetite and increasing the proportion of those that provide a feeling of satiety.

Herbs and vitamins help reduce the desire to eat all the time.

Eating habits

When answering the question of how to reduce appetite, experts cite healthy eating habits as the most important factor.

The diet should be varied and balanced, i.e. adapted to the individual energy needs of each person. It is very important to observe the proportion of individual nutrients.

Proteins, fats and carbohydrates are of great importance in food; they should be 10-20%, 20-35% and 55%, respectively.

The daily energy requirement should be divided into four to five meals at intervals of three to four hours.

You should eat while sitting, in a calm environment, chewing each piece thoroughly - the recommended number of chews is twenty to thirty times. You should not forget about breakfast and do not eat right before bed.

The diet should be composed in accordance with the recommendations of the healthy eating pyramid, which was developed by researchers at the Institute of Food and Nutrition based on the recommendations of the World Health Organization.

The food pyramid is updated every few years and is available for several age groups. It presents food groups and the amounts that should be included in the menu.

Speaking of healthy eating principles, make sure that your body does not get dehydrated. Try to drink clean water at least two liters of liquid. If you follow these tips, you will definitely not feel hungry after eating or experience hunger pangs.

Valuable tips to reduce appetite

You can reduce your appetite by changing your eating habits. Your body feels full when your diet is low in highly processed foods and high in unprocessed foods, such as unsweetened fruits and non-starchy vegetables, whole grains, and natural dairy products.

It is recommended to limit the consumption of foods with a high glycemic index (GI), which satisfy the feeling of hunger.

In addition, it is desirable to provide substances that regulate the feeling of satiety, which additionally stabilizes glucose surges in the body. We are talking about dietary fiber. Zinc and chromium also have similar properties.

Nutritional deficiencies can increase appetite for certain foods, which is felt as a constant desire to eat.

This condition can be especially experienced by people who have been on restrictive diets for a long time, which was associated with the exclusion of many types of products. Substances that increase appetite should be removed from the menu.

It is also worth noting that the best time to shop is after lunch. When you are hungry, you buy more and often choose more calorie-rich foods.

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• 30 October 2024

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