What should we do to feel less hunger during the day?
Food consumption offers nutrients that will generate energy for the proper function of the body and the brain. For this to be possible, is important to make meals that will signalize the brain that the body is being fed and it starts the production of enzymes that digest and absorb all nutrients. This process is related to time and place in which it is made any type of meal and it can interfere with health and well-being if you are not mentally connected with the food at the time of the meal.
How important is it to eat slowly?
It is essential to eat slowly any meal. When this attitude is taken, there’s a better understanding of what is and what will be eaten and which nutrients will be provided to body metabolism and the mind. As soon as we think of some food or meal, neurotransmitters and hormones found in the intestine activate the neurons of hunger and satiety in the brain and activate the process of digestion and absorption.
Thus, when a meal is held, the enzymes in the saliva in the mouth and with the stimulation of chewing are activated to start the whole process of cutting the nutrients in small unities to be digested and absorbed. Shortly afterward, when the food reaches the stomach, the production of other hormones and enzymes begins and the nutrients are sent to the bloodstream. It is important to chew food properly and effectively to the previous step happens healthily.
That’s why food should be eaten more slowly to all the digestive enzymes activate and the satiety center sends a signal to the brain to stop overeating. Thus, after the meal, the body will have enough energy to develop other daily activities.
1 - Stop eating when you are 80% full.
When the hunger center is triggered, normally, the search for more palatable food such as the ones high in fats or sugar is activated. In this situation, the main idea would be to stimulate the feeling of well-being and pleasure after eating these foods, however, the idea is to choose natural and nutritious options. Still, at this time, the appropriate and total portion is hardly consumed at each meal. When this situation happens, some symptoms such as bloating, reflux, lack of sleep and breath increase when should be reduced. The ideal is always to stop eating before you have the feeling that the stomach is distended. It means that a larger amount of food was eaten and the digestion process may take even longer to end and it might overload other organs that assist in metabolism.
2 - Eat protein at every meal:
An important tip is to always eat protein in every meal in adequate amounts. The body relies on protein to perform any function. Body cells, enzymes, substances, and metabolic processes depend on proteins to be synthesized and to enable an organ to perform its function.
Proteins also generate satiety because they are cut (digestion process) in their smallest possible form called amino acids, which are absorbed through the gut and released into the bloodstream to reach the organs.
3 – Eat food rich in Fibers:
Fibers will regulate blood glucose levels, increase satiety, maintain gut health and its functions, will help to eliminate unhealthy substances and protect against chronic diseases.