Editors of “Eat This, Not This” magazine! He identified seven foods that help prevent overeating and help you lose weight.
Do you think that the most important thing to lose weight is the will? Not really. Relying solely on his appetite to fight him is like fighting with a stick against a heavily armed bandit.
A recent study by Rutgers University found that overeating may be due to an uncontrolled hormonal response, rather than a lack of willpower, to an imbalance in brain biochemical processes.
Experiments in mice have shown that as levels of glucagon-like peptide-1 (GLP-1) decrease, rodents consume high-fat foods, even when they are full.
GLP-1 affects many organs and systems. In particular, it is designed to transmit signals between nerve cells in the mesolimbic tract, which are responsible for the internal reinforcement system.
It is the part of the brain that controls various addictions, such as drugs and nicotine.
So take time to blame yourself for your lack of willpower. To combat overeating, try to arm yourself with a digestive shield that can reduce appetite at the biochemical level.
1. Green tea
A new study from the University of Florida found that the more belly fat you have, the harder it is to control your appetite. A special diet is needed to get rid of excess body fat in this area. One of its components is green tea.
It contains catechins that can stimulate metabolism and help burn belly fat. In one study, participants drank four to five cups of green tea daily for 12 weeks. During this time, they lost an average of one kilogram more than the volunteers in the control group, who did not drink tea.
2. Fat free cappuccino
To satisfy your cravings, go to the nearest cafe and order low-fat coffee with sour cream. Two studies at the same time showed that foam products can deceive our gut and brain, which is very naive. Aerated milk foam gives a feeling of satiety without adding calories.
But remember: drinking coffee in the afternoon affects sleep. If you are sensitive to caffeine, eat popcorn instead.
Sounds great, but eating a little popcorn in the evening can reduce your appetite and improve sleep quality. When you look at night, you really want to chew something, and carbohydrates stimulate the production of serotonin: you are calm and satisfied.
In addition, popcorn, which does not contain butter, salt, caramel or other additives, is not as high in calories as crisps, cookies and other snacks.
A study published in the journal Obesity found that legumes suppressed the feeling of hunger until lunch. People who ate a cup of beans, peas and lentils in the morning were 31% more satisfied than those who did not.
And foods like humus contain most of the protein we need. Nutritionist Bonnie Taub-Dicks recommends a combination of humus-rich vegetables (carrots, celery). Especially for lunch or a snack.
Many people equate dietary fat with adipose tissue and try to avoid it. But fats are needed by the body along with other macronutrients. The question is which fats and how much to eat.
Moderate foods with monounsaturated fats (olive oil, nuts, avocado) will help you control your appetite and eat less unhealthy fatty foods.
According to a study published in the journal Nutrition, those who ate half a fresh avocado for lunch were 40% less likely to eat it in the next few hours than other volunteers.
6. Greek yogurt
The first good news is that it contains more calcium than milk and regular yogurt. And calcium stimulates neurotransmitters responsible for a good mood. With a lack of calcium, a person may feel restless, irritable, and even depressed.
The second good news is that Greek yogurt is rich in protein, which means it is an excellent hunger supporter.
According to researchers, depression may be due in part to an imbalance in the intestinal microflora. After all, 95% of the happiness hormone in the human body, serotonin, is in the gut.
Bananas are the most resistant starch of all fruits, absorbing calcium and magnesium into the blood and normalizing intestinal secretion.
Take a banana to the office every day. This will recharge your energy and provide serotonin during the day.