Food traction is common than we think. In fact, more than 50% of people have cravings for food on a regular basis. They play an important role in weight gain, food addiction and drinking.
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Awareness of your traction and their triggers makes them much easier to avoid. It also makes it much easier to eat healthy and lose weight. Food addiction is the worst enemy of the diet. They are intense or unmanageable desires for specific productsstronger than ordinary hunger. When hunger strikes, your mind tells your body to eat one of these comfort products.
When thrust strikes, your mind says that your body needs to eat this food, and then you realize that you are craving for something. The organ to be blamed is the brain, because there are certain areas of the brain that include insula, caudate and hippocampus, which are activated as soon as you crave any food.
These areas of the brain are responsible for the connection of memory and pleasure with food tractionThus, if you are thirsty for food and even more satisfied in some cases, it is likely that these areas of the brain are activated again and again make you feel hungry or crave certain foods more than once.
The types of foods people crave vary greatly, but they often process unhealthy foods that are high in sugar. Satisfaction is one of the biggest reasons why people have problems with weight loss and containment.
10 simple ways to prevent or stop junk food and sugar
1. Drink water
Thirst is often confused with hunger or thirst for food. If you feel a sudden craving for a certain food, try to drink a large glass of water and wait a few minutes. You may find that traction disappearsbecause your body really just craved. In addition, drinking large amounts of water can have many health benefits.
2. Eat more protein
Eating more protein can reduce your appetite and prevent you from overeating. It also reduces cravings and helps you feel full and satisfied longer. Increasing protein intake can reduce cravings by 60% and reduce the desire to eat at night by 50%.
3. Remove yourself from thirst
When you feel craving, try to distance yourself from it. For example, you can take a brisk walk or a shower to move your mind to something else.
Changing the mind and environment can help stop cravings. Some studies have also shown that chewing gum can help reduce appetite and cravings.
4. Plan your meals
If possible, try plan meals for the day or the week ahead. Already knowing that you are going to eat, you eliminate the factor of spontaneity and uncertainty.
If you do not need to think about what to eat when you next eat, you will be less tempted and less likely to experience cravings.
5. Avoid excessive fasting.
Hunger is one of the biggest reasons why we feel craving. to avoid very hungryIt may be a good idea to eat regularly and have healthy snacks on hand. Being prepared and avoiding long periods of hunger, you can prevent the appearance of traction.
6. Dealing with stress
Stress can cause food cravings. and affect eating behavior, especially for women. It is shown that women suffering from stress consume significantly more calories and experience more stress than women without stress. In addition, stress increases your blood levels in cortisol, a hormone that can cause you to gain weight, especially in the abdominal area. Try to minimize stress in your environment by planning ahead, meditating and usually slowing down your work.
7. Practice thoughtful eating.
Attentive eating is the practice of mindfulness, such as meditation, in relation to food and eating. He teaches you to develop an understanding of your eating habits, emotions, hunger, cravings and physical sensations. Attentive nutrition teaches you to distinguish between craving and real physical hunger. It helps you choose the answer, and not act thoughtlessly or impulsively. Eating means being present while you are eating, slowing down and chewing thoroughly. It is also important to avoid distractions, such as TV or smartphone.
8. Get enough sleep
Your appetite is largely dependent on hormones that fluctuate throughout the day. Sleep deprivation deprives of hesitation and can lead to poor appetite regulation and severe cravings. Research confirms this by showing that people who are deprived of sleep, up to 55% more often are obese, compared to people who get enough sleep. For this reason, getting good sleep can be one of the most powerful ways to prevent cravings.
9. Eat the right foods.
Hunger and lack of essential nutrients can cause certain cravings. Therefore, it is important to eat proper nutrition during meals. Thus, your body gets the nutrients it needs, and you will not be very hungry right after eating. If you need a snack between meals, make sure it's great. Reach for whole foods like fruits, nuts, vegetables or seeds.
10. Do not go to the Hungry supermarket
Grocery stores are probably the worst places when you are hungry or craving. First, they give you easy access to almost any food you might think about. Secondly, supermarkets usually place unhealthy foods at eye level. The best way to prevent suffering from a store in a store is just what you ate recently. Never go to the supermarket hungry.
5 healthy foods to eat,
1. Fresh fruit
Fruits are naturally very sweet and an excellent choice when you get cravings for sugar. In addition to tasting fruit is an extremely nutritious snackIt provides prebiotic fiber, antioxidants, and beneficial plant compounds, all in a very small amount of calories.
2. Greek yogurt
Greek yogurt has a pleasant and tasty taste, but it is also very healthy. It is higher in protein and lower in sugar than regular yogurt, and it is a good source of calcium, B vitamins and good bacteria.
3. Dark chocolate
If you crave chocolate, you can try replacing ordinary chocolate for chocolate with a small amount of dark chocolate. Dark chocolate, made with at least 70% cocoa, is not only delicious, but also contains large amount of antioxidants,
4. Cottage cheese
Cottage cheese is a cheese product with a mild flavor, which contains few calories, but is very nutritious.
Dates are a type of seed that is often consumed after drying. They are very sweet and contain a lot of sugar. However they are rich source of antioxidants and contain fiber, potassium, iron and a number of beneficial plant compounds. If you crave something sweet, one or two dates can help satisfy your desire, while providing your body with other beneficial nutrients.
Got helpful tips on good nutrition and how to avoid excessive information from this article? Let us know your opinions in the comments section. For a deeper understanding of weight loss, clean food and lifestyle, talk to our Truweight Nutritionist expert today. First consultation on us. Click here to take advantage.