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What to do if you constantly want to eat: nutritionist advice

'24.03.2022'

Source: SportChic on Yandex.Zen

Author of the channel SportChic on Yandex.Zen shared excerpts from the book of the famous nutritionist JJ Virgin on what to do if, in addition to the main meals, you constantly chew and snack ... Further - from the first person.

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As in the joke: “I eat once a day - from 9 to 18”. I don’t know about you, but I, like many others, at home in quarantine, constantly chew something. Breakfast, lunch, dinner - on schedule, between them a second breakfast, afternoon tea, an apple on the go, a handful of nuts, coffee with milk, tea with dried fruits. And I will not say that I eat something harmful or a lot, but I constantly snack on something. As a result, I gain weight.

Answers to the questions why I always want to eat something and how to overcome it, I found in the books of the American nutritionist and fitness expert JJ Virgin - the author of the bestselling healthy eating “The Virgin Diet. For those who have not been helped by conventional diets. " Here's what she advises:

Eat in a balanced way

The main reason for your hunger is a lack of protein, fat and fiber in the diet. Together they form the so-called formula of satiety, which should determine each meal.

For example, if you ate cereal or oatmeal porridge for breakfast, you will most likely be hungry in 1–2 hours. Now imagine that you have added a handful of berries (frozen) and nuts to the porridge. That's better?

Carbohydrates, even those as healthy as oatmeal, do not stimulate your stomach to produce cholecystokinin, a neurotransmitter that tells your brain, "I'm full and happy." Eating foods with enough protein, fat, and high-quality carbohydrates, such as vegetables, can help resolve this issue and balance blood sugar levels.

On the subject: A nutritionist with 45 years of experience: what mother eats and what kind of food is not approved by mom Ilona Mask

Don't get carried away with snacks

The second reason we are constantly hungry is the habit of snacking. You might argue: Weren't we taught that it is better to eat more often and little by little? Everything is so, but the latest data from endocrinologists say that eating every 3-4 hours sets the body up for exhaustion, premature aging and less fat burning.

Each time you put something in your mouth, the digestion process begins, which requires a lot of energy and time from the body to break down food into molecules and absorb them. Complete digestion usually takes six hours or more. When you grab a snack between meals, you are asking your body to restart a process that has not yet been completed since the last meal.

It turns out that you constantly digest and never rest: this takes energy from other organs and leads to weight gain. When your body is unable to absorb and use food, it stores it as fat. But if you give yourself four to six hours to recover between meals, then there is a rush of growth hormone and testosterone, which helps us maintain muscle mass and maintains a high metabolism.

On the subject: Nutritionist told what sweets are good for health and body.

There is a lot of research on this topic now. One compared the biological benefits of 5-6 small meals a day versus two large meals (with the same calorie intake) to determine the effect on body weight, liver fat, insulin resistance, and beta cell function.

The study showed that patients who ate 2 times a day lost weight faster, and their other indicators were better than those who ate more often. It is not for nothing that the theory is now popular that regular hunger is included in the program of our body, because human evolution took place in conditions of a shortage of food.

Conclusion: Eat by the hour and fully - be full and healthy.

Original column published on the blog. SportChic on Yandex.Zen

The material is published for educational purposes and is not a recommendation. ForumDaily Woman is not responsible for any diagnosis made by the reader based on the materials of the site, as well as for the consequences of self-medication, and may not share the point of view of the author or expert.

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