How to stop hunger while dieting

Have a problem of hungriness everytime? then you are at the right place. here are top 5 solutions through which you could decrease your food intake without being hungry.




1. EAT BREAKFAST

Skipping breakfast can generate stomach hunger pangs, also leading to snacking and binging later in the day. Hunger pangs begin 12 to 24 hours after the last ingestion of food, and are usually more intense in young people because they have more muscle tone than older people.

2. STAY HYDRATED

Eight glasses of water a day are recommended. According to Dr. Melina Jampolis, a nutrition specialist, it can be easy to confuse hunger pangs with thirst.





3. SPICE UP YOUR MEALS AND SNACKS

Control hunger pangs by sending “full” messages to the brain with spicy aromas like ginger, turmeric, curry, chili powder, and cayenne, advises Dr. Alan Hirsch of the Chicago Smell and Taste Treatment and Research Foundation. These plant extracts also increase metabolism.

4. EAT PROTEIN EVERY FOUR HOURS

Protein acts as an appetite suppressant to help control hunger pangs. Eating two to three ounces of protein triggered a 25 percent spike in energy, increasing fat metabolism 32 percent, and lasting up to four hours, in research conducted by the University of Wollongong in Australia.

5. WATCH YOUR SUGAR INTAKE

Sugar’s aliases are corn syrup, high-fructose corn syrup, brown sugar, honey, maltose, corn sweeteners and dextrose. Don’t eat simple sugar foods alone — ensure they are mixed with a meal to help control your hunger. Richards J. Johnson, M.D., of the University of Florida showed in his research that communication between the digestive tract and the brain’s fullness center was disrupted by high-fructose corn syrup, making appetite control difficult.

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Asad Khawar

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